March 20, 2023 by DNRadmin


health4heroes fundraiser group crossfit dnr fort collins co


Freedom WOD Classes

Warm Up: 10 Mins
Coach Lead Bumper Plate – 5 Mins
Athlete Mobility / ROM – 5 Mins

Strength: 15 mins
2 x Giant Sets:
10-15 Matador Dips
10-15 Strict Press ~55%
10 DB Flies + 12-15 Double DB Bench Press *go for unbroken on same weights
4:00 Rest Between Sets

Metcon: 12 Mins
2 Rounds:
0:00-2:00: 30 Alt. DB Snatch 50/35
2:00-4:00: Max Rep Bench Press – Bodyweight or 60% 1RM
4:00-6:00: 6 Burpees + 75 DU or Singles + 6 Burpees
*If you need to share a bench, start at a different station. Modify burpee reps as needed to finish under in the time domain. Alt. DB Snatch should leave a fair amount of rest time if using correct weight. 2 sets or less for round 1.

Functional Bodybuilding Class

Chest and Biceps 

5×5 build to your heaviest set of 5
Bench Press

Giant Set
2 Sets
8 Wiper Push Ups
20 Cable Straight Bar Curl
8-12 DB Alt Bench Press (increasing weight each set)

Giant Set
2 Sets
8-12 Alt Incline DB Bench Press (increasing weight each set)
8-12 Incline DB Crush Press (increasing weight each set)
Wide Grip Push Up
Standard Push Up w/Arch to mimic Decline (hand behind shoulder)

Super Set
2 sets (increasing weight each set)
8-12 DB Decline Barrel Press w/ “Slow Negative + 5 Count Hold At Bottom”
20 EZ Bar Close Grip Bent Over Curls “Slow Negative + 5 Count Hold At Active Top”

Super Set
Reverse Grip Cable
Close Grip Cable
Wide Grip Cable
Wide Grip Cable Drags


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    2716 S. College Ave Suite B Fort Collins, CO, 80525

    (970) 213-3974

    Terms and Conditions for trial week

    You must be a resident and have a local address in Fort Collins. Offer valid for new members only! Parent or guardian must be present to sign waiver for anyone under the age of 18 years of age. Can note be combined with any other offers or discounts. 

      Still Have A Question?

      We Respond Fast! If we don't respond to your message in 15 minutes, WE OWE YOU 15 BURPEES!

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