April 2, 2020 by DNRadmin


Karaoke Zoom Party - CrossFit DNR Fort Collins


Join Us this Friday 4/3/20 at 7:30pm for the first every CFDNR Karaoke Zoom Party!
Come ready to sing your favorite song and dress to impress
Bring your own drinks and eats, sit back and enjoy the show!

Freedom WOD Classes

Warm Up: 8 Mins
Plate warm up

Athlete choice

Home Strength:
3 Rounds of ME/Burn out sets
Bicep Curls
Tricep Extensions

Home WOD:
For time:
20 Anchor Point T-2-B
40 Rows
60 Lunges Explodes
80 Double Unders or 120 Singles
60 Lunges Explodes
40 Rows
20 Anchor Point T-2-B

Movement Sub/Options:
Anchor Point T-2-b: Hanging Knee Raises, K-2-E, T-2-B, V-ups, Tuck Ups, Sit Ups
Row: Cal Row on Rower, Barbell Row, DB or KB single arm Row 25/side, Ring Row or Bar Row, Towel Row, Banded Row
Double Unders: Single Unders, Plate Jumps, Toe Taps
Lunges explodes: Walking Lunges, Alternating in place, Weighted lunges via Goblet KB/DB or Backpack, sandbag, MB,

5 Min EMOM
Min 1: 6 Muscle Ups or 10 C-2-B Pull Ups
Min 2: 6 Muscle Ups or 10 C-2-B Pull Ups
Min 3: 6 Muscle Ups or 10 C-2-B Pull Ups
Min 4: 6 Muscle Ups or 10 C-2-B Pull Ups
Min 5: 5 Muscle Ups or 8 C-2-B Pull Ups

Metcon: 18 Min Cap
For time:
20 T-2-B
40 Cal Rows
60 Back Rack Lunges 75/55
80 Double Unders or 120 Singles
60 Back Rack Lunges 75/55
40 Cal Rows
20 T-2-B

Elite Competition Class

Optional Active Recovery
Not For Time:
1000m Ski
1000m Row
1000m Bike


3 Rounds For Quality:
10 Wall Facing Squats Video
6 Turkish Get-Ups (Alternating) Video
10 Hip Extensions Video

This Optional Active Recovery piece is not for time, rather the aim is to just move around and break a sweat

10 Calorie Row
20 Second Front Plank

Performance Power Training

Thursday, April 2nd, 2020

Jet Fuel:
2x Pushup broad jump down the gym floor and back
*Perform a pushup then broad jump. Repeat down n back
-20 Band Pull aparts
-20 Banded internal/external shoulder rotations

Major, Lift:
Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Spoto Bench Press vs Bands
Max 3
5×2 @5 rep weight
*Spoto bench: the bar deliberately does not touch chest. It stops about 2 inches off the chest and turns around.
**Compare to max 5, March 5th**

-4×4 Floor Press Heavy
-4x 1minute Bandy rows
Barbell Curls AHAP
Barbell Skull Crushers AHAP

10 inverted bar rows https://youtu.be/vxw5FyYBvZo 
50 Double Unders
10 inverted bar rows
50 DU
10 inverted bar rows
50 DU
10 inverted bar rows
50 DU
10 inverted bar rows
50 DU
*Scale DU to 50 Singles or :50 of DU attempts


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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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