June 20, 2024 by DNRadmin


CrossFit DNR Best Gym In Fort Collins Best Gym In NoCo Best Athletes Best Community Best Coaches


Don’t Forget To Take Time To Recover! Make Sure You Are Rolling Out and Stretching On The Regular To Help Prevent Injury. And Remember To Listen To Your Body And Take A Rest Day When Needed. Oh And Drink MORE Water!

Freedom WOD Classes

Warm Up: 10 Mins
400M Run
10 RDL
5 Box Jumps
10 Banded Good Mornings
5 Box Jumps
10 Deadlifts

Strength: 20 Mins
10 Min to warm up to 80%
10 min EMOM x 2 reps

Metcon: 15 Min Cap
For Time:
800M Run
10 Box Jumps 30/24
40 Alt DB Snatch 50/35
10 Box Jumps 30/24
800M Run

Extra Credit:
Gymnastics 10 mins
4 Min EMOM
2 Min Rest
4 Min EMOM

*Pick a number that is doable but will be difficult to finish the final rounds. 

Functional Bodybuilding Class

Thursday: Shoulders

1) 4×25
Shoulder Press

Incline Shoulder “I”,“Y” & “T”

3) 3×12-15
Seated Alternating DB Shoulder Press
Seated Alternating DB Shoulder Press

4) 3×12-15
Seated Alternating DB Shoulder Press
Rear DB Fly

5) 3×12-15
Arnold Press

6) 3xME
Lat Raise Drop Set

7) 3xME
Front Raise Drop Set


Warm Up 5 Mins
Row 100M
10 Crunches
10 Bicycle Crunches
10 Reverse Crunches
Row 100M

Strength: 9 mins 
Tabata 30/30 or 45/15 (let the class decide)
3 sets
Hollow Hold
Penguins / Heal Taps
Anchor Point T-2-B

Metcon: 15 Min Cap
For Time
50 Sit Ups or Crunches
750 meter Row
50 Sit Ups or Crunches

Note: Use DB to anchor the feet if needed


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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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