April 24, 2024 by DNRadmin


CrossFit DNR PRIDE Best Gym In Fort Collins Best Gym In NoCo CrossFit Comp


Freedom WOD Classes

Warm Up: 8 Mins 
200 M Run
5 Burpees
10 / Side Ext. Rotations
20 Pull Aparts
5 Burpees
200 M Run

Strength: 8 Mins
Odd: 8-10 HSPU (increase difficulty from last weeks 6-8 reps)
Even: Handstand / DU / or MU practice

Mobility: 5 Mins
5:00 Band shoulder stretch
Roll / Stretch Glutes

Metcon: 16 Mins
2 Rounds:
1 Min AMRAP – Sled Push
1 Min Rest
1 Min AMRAP – T2B
1 Min Rest
1 Min AMRAP – DU
1 Min Rest
1 Min AMRAP – Slam Balls
1 Min Rest
*coaches split athletes into different stations. No more than 3 athletes to a station, but utilize “rest” as a station if needed.

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

30 Min Strength EMOM
0-5: 1 Snatch Balance + 2 OH Squats
5-10: 2 OH Squats – Heavy
10-15: 2 Snatch High Pulls – Heavy
15-20: 2 Power Snatch – Heavy
20-25: 2 Squat Snatch – Heavy
25-30: 1 Squat Snatch – As heavy as possible

Auxillary Strength: 10 Mins
3 x Superset
5 Glute Ham Raises or 8 Nordic Curls
10 Double KB Sumo Deadlifts


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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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