May 2, 2024 by DNRadmin


CrossFit DNR Liberty and Justice Best Gym In Fort Collins Best Community Best coaches best athletes


Freedom WOD Classes

Warm Up: 8 Mins
4 Round Rotating Tabata :20/:10
Air Squat
5 Inchworms
Down & Back Walking Samson
10 Jefferson Curls

Strength – 9 Mins
Every 3:00 x 3 Rounds:
5 Back Squats @ 80%

Metcon: 18 Min Cap
3 Rounds For Time:
25 Wallballs 20/14
20/16 Cal Row or Bike
15 Burpees
2:00 Rest Between Each Full Round

Functional Bodybuilding Class


Session 1: Steady State Effort averaging 120-130 BPM for 15 Minutes.
Choose ONE from…
1) Weighted Vest Uphill Walk
2) Bike x 15 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 5 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 5 minutes EMOM 6-10 Burpees each min

Session 2: 60 minutes

Chest Day Greatest F’kn Hurts

Cable Chest Fly Giant Set

3 sets x 20/20/Failure
20 Reps Cable Fly Partials at the top (two count pause)
20 Reps Cable Fly Full Range (two count pause)
Max Effort Incline Cable Fly full range (two count pause)

Decline Barrel Press w/5 sec pause at the bottom
3 sets x 12 reps

Giant Set From Hell
3 Sets
20 Incline DB Press
20 Incline DB Crusher Press
Max Effort Flat DB Barrel Press
Max Effort Partial DB Fly’s (bottom)
Max Effort Box Dips
Max Effort Push Ups
all 6 exercises = 1 set

Cable Fly’s Century Set (high to low)
1 set x 100 Reps

Cable Fly’s Century Set (low to high)
1 Set x 100 Reps


Warm Up 5 Mins
90 Sec /side Couch Stretch
10 Banded Rows
30 Sec Hollow Hold
30 Sec Plak Hold
10 Push Ups

Core Strength 10 Mins 
3 Rounds = 9 mins
Tabata 30/30
Right Turkish Half Get Up video
Left Turkish Half Get Up video
Med Ball Dead Bug video

Metcon: 12 Mins
12 Min AMRAP
5 Ring Rows
10 Push Ups
15 Sit Ups


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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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