April 30, 2021 by DNRadmin


FlexFriday CrossFit DNR Fort Collin


Freedom WOD Classes

Warm Up: 6 mins
1:00 PVC ROM
Then 2 Rounds:
10 Push Ups
15 Banded Pull Aparts
20 Lat Press Downs
25 Jump Ropes

Strength: 18 Mins
4 Supersets
10 Bench Press 60%
:30 Max Rep Push Ups
3:00 Rest Between Sets

Home WOD: 12 Min Cap
12 Min AMRAP
16 Bench Press (135/95) or Push Ups
12 C2B Pull Ups Or Bent Over DB Rows
8 Wall Walks
50 DU / 100 Singles

Metcon: 16 Mins
16 Min Partner AMRAP
16 Bench Press (135/95)
16 C2B Pull Ups
8 Wall Walks
50 DU / 100 Singles
*Alternate and split reps as desired


    [honeypot level]


    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!

      [honeypot level]