May 29, 2020 by DNRadmin


Best of NOCO Best CrossFit Gym DNR Fort Collins CO


We need your help with a few things!

We may be biased, but we think we’re the best CF gym in NOCO and would love your vote to make the title official! Please use the link to nominate CrossFit DNR for the best CrossFit gym under the “Health & Beauty” category!

This Saturday will be our official equipment checkin from 9:00a.m-Noon. If you aren’t able to make that time then let us know and we’ll do our best to accommodate you. We will be able to check out a very limited amount of equipment after we determine what is necessary to run current classes without restrictions. If you’re interested in that, please let me know. Our expectation is to have all equipment permanently checked back in by the end of June unless things change their current direction.

Freedom WOD Classes

Warm Up: 7 Mins
400 M Run
Then 2 Rounds:
10 Kip Swings
10 Burpees
10 KBS
10 KB RDLs

Strength: 10 Mins
Strict Pull Ups / Ring Rows
3 x 8-12
Rest 2:00 Between Sets

Mobility: 4 Mins
2:00 / Side Bicep Smash

Home WOD: 12 Mins
12 Min AMRAP Ladder
2-4-6-8…..keep climbing
Pull Ups OR Bent Over DB Row (perform all reps on both sides, ex rd 1 = 2 DB Rows right arm, 2 db rows left arm)
Alternating DB Step Ups (50/35 – single DB – hold as desired)
*2 Alternating Single Arm Devils Press after each round (50/35 – 1 rep / side)

Metcon: 12 Mins
12 Min AMRAP Ladder
2-4-6-8…..keep climbing
Pull Ups
Alternating DB Step Ups (50/35 – single DB – hold as desired)
*2 Alternating Single Arm Devils Press after each round (50/35 – 1 rep / side)

Elite Competition Class

Pegboard Conditioning
15 Minutes of Practice:
21 Calorie Air Runner
12 Alternating Dumbbell Hang Clean and Jerks (80/55)
9 Weighted Strict Ring Dips
3 Pegboard Climbs

KILOS: 36.5/25

Box Squats
On the Minute x 10:
2 Box Squats

Muscle Clean (0:00 – 5:00)
3 Sets:
3 Muscle Cleans
3 Front Squats
3 Push Presses

Technique Complex (5:00 – 10:00)
3 Sets:
1 Clean Pull
1 Low Hang Squat Clean
1 Push Jerk
1 Split Jerk

Clean and Jerk (11:00 – 22:00)
Minute 1: 1 Squat Clean and Jerk
Minute 2: 1 Squat Clean and Jerk
Minute 3: 1 Squat Clean and Jerk
Minute 4: Rest
Minute 5: 1 Squat Clean and Jerk
Minute 6: 1 Squat Clean and Jerk
Minute 7: 1 Squat Clean and Jerk
Minute 8: Rest
Minute 9: 1 Squat Clean and Jerk
Minute 10: 1 Squat Clean and Jerk
Minute 11: 1 Squat Clean and Jerk

For Time:
30 Sumo Deadlift High Pulls
30 Front Squats
30 Hang Squat Cleans
30 Power Snatches
30 Overhead Squats

* On the Minute: 5 Burpees
* Barbell: 95/65

  • Burpees at the top of every minute will interrupt your progress on this chipper workout
  • Starting on the 0:00 and every minute thereafter, you’ll complete 5 standard burpees
  • With whatever time remains in the minute, complete as many reps of the dumbbell movements as you can
  • After each set of burpees, pick up wherever you left off in the round
  • The workout ends following your 30th single dumbbell overhead squat
  • We expect this workout to take between 12-16 minutes to complete
  • This number is meant to be relatively small
  • This station ideally takes 20 seconds or less to complete, giving you 40 seconds to work through the scored movements
  • Adjust the rep number as needed to meet this stimulus
  • Being standard burpees, you’ll clap at full extension with some air under the feet at the finish
  • We’ll use a single, moderate weight dumbbell for all 6 movements today
  • Choose your weight based off the most challenging movement for you – likely the overhead squat
  • This should be a load that you could cycle for 15+ reps unbroken when fresh
  • Within the workout, you should be able to hold on for 10 reps at a time before dropping on each movement
  • You’ll alternate arms every 5 reps on the following movements:
  • Dumbbell Deadlifts
  • Dumbbell Russian Swings
  • Dumbbell Overhead Squats
  • You’ll alternate arms every 1 rep on the following movements:
  • Dumbbell Hang Squat Cleans
  • Dumbbell Power Snatches

Body Armor
3 Sets of 7:
Tempo Seated Good Mornings

3 Sets of 15:
Feet Elevated Glute Bridges

Brother Bro’s Barbell Club

Friday (Session Three)
Suggested Warm-Up:
3 minutes of Cardio (Run, Bike, Row, etc)

3 Rounds:
15 Air Squats + 10 Pushups + 5 Pull-Ups

2 Rounds:
10 Lunges + 5 Inchworm Pushups

1 Round:
Hold bottom of Air Squat for 1 minute

With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 Squat Snatch, 5 Snatch Balances

*Every new line means take a short break before moving to the next movements

Every minute, on the minute, for 3 minutes (3 sets):
Drop Snatch x 2 reps

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack

Followed by…

Every 90 seconds, for 4:30 (3 sets):
Walk to Split Position x 3 reps each leg

Use between 40-60% of 1-RM Split Jerk. Build over the course of the 3 sets.

Every minute, on the minute, for 15 minutes (15 sets):
Snatch x 1 rep @ 75%

Every 90 seconds, for 12 minutes (8 sets):
Clean & Jerk x 2 reps @ 75%

Every 2:30, for 12:30 (5 sets):
Front Squat x 5 reps @ 75-80%

Every 2 minutes, for 8 minutes (4 sets):
Bench Press x 4-5 reps @ your 7-RM weight

*Note: If you don’t know your 8-RM Bench Press, establish that today instead of doing these sets.

Performance Power Training

Friday, June 1st, 2018

Jet Fuel:
Soon to be relatively famous fast feet drills
2 attempts at
Mash lower body

Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu:  Volume Deadlift/Speed Squats
Every 2 minutes, for 5 sets (10 minutes total)
10 Deadlift @40%
2 Speed Squat @50%
*Treat each set as a superset. Go directly from Deads to squats, then rest.
(10 minutes)

-KB SIngle Arm Suitcase Deadlift/Farmer Walk
*Perform 8 deads left arm then walk 20m without setting the KB down. Then Switch to right arm. Repeat 3 times. Weight will be dependent on being able to hold hips and shoulders square. Do not go to heavy so proper posture and position cannot be maintained.
-100 Walking Lunges

It’s Baaaaaaaaack!
50 Calories Assault bike AFAP
*Scale to 30 if needed
*This is an all out assault on the bike. Whatever your scale, it should take about 1 minute or less. Max effort cannot be stressed enough. Get after it. This should be one of the nastiest minutes ever.


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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. 

      Still Have A Question?

      We Respond Fast! If we don't respond to your message in 15 minutes, WE OWE YOU 15 BURPEES!

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