March 5, 2024 by DNRadmin




Some of you missed your chance to order this year’s Open shirt so I am making another order! You have until end of day today (Tuesday to place your order. Sign up at DNR or comment on the IG post.

Freedom WOD Classes

Warm Up: 5 Mins
2 Rounds :30 Each
Ring Rows
Push Ups

Mobility: 10 Mins
1:30 / Side LAX Rotator Cuff
20 Pull Aparts
10 Wall Glides
5:00 Band Shoulder Stretch

Skills: 10 Mins
Pick one:
Handstand walking practice
DU practice

Metcon: 14 Min Cap
For Time:
Buy In: 75 DU / 100 Singles
Then 2 Rounds:
18 HSPU – Wall facing or any other variation as needed
18 C2B Pull Ups
18 Hang Power Cleans 115/75
Cash Out: 75 DU / 100 Singles

Functional Bodybuilding Class

Session 1: Steady State Effort averaging 120-130 BPM for 25 Minutes.
Choose ONE from…
1) 20 Minutes Weighted Vest Uphill Walk
2) Bike x 20 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 10 minutes perform AMRAP 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x 10 Minutes, then in remaining 10 minutes EMOM 6-10 Burpees each min
Session 2: 60 Mins 
Shoulders Day
Drop Set
3 Sets x 15 Reps + 2 Drops
Seated “Steep Incline” Side Lateral Drop
Each Set Has 2 Drops In It – 15 reps > drop to lighter weight 15 reps > drop to lighter weight 15 more reps
All With 4 Count Negative & Positive
Drop Set 
3 Sets x 15 Reps + 2 Drops
Standing Side Lateral Raises
Each Set Has 2 Drops In It – 15 reps > drop to lighter weight 15 reps > drop to lighter weight 15 more reps
All With 4 Count Negative & Positive
Super Set
3 Sets x 20 Reps + Bus Drivers To Failure
Cable Rear Delt Flys
Bus Drivers
Giant Set
3 sets x 20 Reps At Each
Bent Over Rear Delt Fly
Standing Side Lateral Raises
Front Raises
No rest between movements
Single Arm Side Lateral Raises On Incline Bench
3 sets x 20 Reps
Pron Facing Incline Rotations of Arnolds 
3 sets x 15 Reps



Warm Up – 6 Mins
3 Rounds:
20 Jump Rope
10 Anchor Point T2B
10 Air Squats

Core Strength
4 Rounds = 5 mins
20 Sec Straight Leg Hip Lift Cork Screw
20 Sec Reverse Plank Marchers
20 Sec Bicycle Crunch
20 Sec Rest

Metcon – 12 Mins
12 Min AMRAP:
20 Jump Rope
10 Wall Balls
5 Toes to Bar

Crew Team:

Warm Up: On a 10:00 clock (yes you have a time cap)
Get your heart rate up
3:00 Bike or Row
1:30 Hip & Ankle Opener
2 Rounds:
10/Side Lying Lateral Leg Lifts w/ Pause
25 Air Squats
20 Alternating Lunges

Mobility: 12 mins
2:00 / Side LAX Roll Glutes
Coach lead stretch sequence x 2 Rounds
Cat Cows
Down Dog & Up Dog Flow
Hurdler Stretch
Happy Baby

Metcon: 20 Mins
20 Min EMOM
Min 1: 3 Back Squats @ 70%
Min 2: 20 Wallballs 20/14
Min 3: 20/16 Cal Bike
Min 4: Rest
*Stagger athletes so everyone can share the bike. No rowing today unless needed. If you can’t get the wallballs or bike reps in within the minute then treat it as max effort.


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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. 

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