June 21, 2022 by DNRadmin


CrossFit DNR Murph Best Gym In Fort Collins NOCO


Freedom WOD Classes

Warm Up: 7 Mins
500 M Row or 30/24 Cal Bike
2 Rounds:
5 Scap Pull Ups
5 Strict Pull Ups / Ring Rows
5 Kip Swings
15 Pull Aparts

Strength Conditioning: 12 Mins
6 x Intervals:
1:00 Work / 1:00 Rest
Row or Bike or Ski

Mobility: 6 Mins
1:30 / Side LAX Roll Scap Border
1:30 / Side LAX Roll Chest

Metcon: 13 Mins
8 Min AMRAP:
4 Burpee Box Jump 24/20
8 Left Arm DB Push Press 50/35
4 Burpee Box Jump 24/20
8 Right Arm DB Push Press 50/35
Then 2 Min Rest:
3 Min Max Rep Ring MU or Strict Pull Ups


    [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]