March 6, 2024 by DNRadmin


CrossFit DNR Group Workout Fort Collins CO


Freedom WOD Classes

Warm Up / Mobility: 25 Mins
400 M Run
20 Air Squats
10 Push Ups
1:30 / Side LAx Roll Rotator Cuff
1:30 / Side LAX Roll T-Spine
1:30 / Side LAX Glutes
1:30 / Side Couch Stretch
1:00 / Side Calf Stretch
Down & Back Heel Walk – Video
Down & Back Duck Walk w/ pvc overhead – video

Metcon: 15 Min Cap
3 Rounds For Time:
10 Overhead Squats 95/65 (Pvc OH wall squats or Front Squat as alternative)
15 Hand Release Push Ups
20 Sit Ups
200 M Run

Functional Bodybuilding Class


Session 1:
Core Workout: 5 Mins
For Time:
75 Hollow Rocks (with as little rest as possible)

With remaining time:

Steady State Effort averaging 120-130 BPM for 25 Minutes.

Choose from…
1) Weighted Vest Uphill Walk
2) Bike x Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x Minutes, then w/ remaining 10 minutes perform 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x Minutes, then in remaining 5 minutes 20 Air Squats/ 10 Push-Ups

Session 2: 60 Mins

Back Day – Be ready for your low back to get aggravated. This is by design.  

Drop Set
Smith Machine Deadlift Bent Over Barbell Rows
3 Sets x 10 Reps + 10 Reps + 20 Reps

DB Single Arm Row (arcing motion to hip)
3 Sets x 15 Reps /arm

DB Single Arm Row “Elbow Out” (elbow out in line with shoulder)
3 Sets x 15 Reps /arm

Hyper Extension DB Rows (GHD back extension into rear raise)  Alternative Incline Bench DB Seal Row

3 Sets x 20 Reps

Drop Set
Cable VBar Lat Pulldown
3-4 Sets x 15 Reps + 4 Drop Sets = 1 set
Once you start dropping the weight you push to failure -easy way to think of it is your going to move the pin up 4 times

Olympic Lifting

Drills: 10 Mins
From boxes:
-Hip Scoop
-Hip Scoop & Drive
-Snatch High Pull
– Snatch Balance
3 x 8 Hang Snatch High Pull – 50%

Strength: 30 Mins
8 x 1 Complex – heavy per technique
1 Snatch Balance
1 Hang Power Snatch
1 Hang Squat Snatch
3 x 1 Squat Snatch – Mod Heavy

Logging Team:

“Hot Shots 19”
6 Rounds For Time
30 Air Squats
19 Power Cleans
7 Strict Pull-Ups
400 meter Run


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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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