June 25, 2020 by DNRadmin




Thank you all for supporting the 2020 PRIDE WOD Social!

Below is all the information that you will need for the morning of the event:

Event timeline:
7:30 – Check In
8:00-8:40 a.m – Yoga Warm Up (West Side in the grass)

8:40-9:00 a.m – Technique Review and Workout Breakdown

9:00-9:20 a.m – WOD (H.I.T.T style workout in the parking lot – East Side)

9:30-10:00 a.m – Raffle

*After the raffle, athletes are invited to hang out and socialize while respecting the surrounding businesses (if outside) and maintaining social distancing.


-Please use the fenced in parking lot to the North side of DNR behind the vacant building. If space is not available, we ask that you keep our parking lot clear and use the neighborhood to park.

What you will need to bring:

-WATER!!! The entire event will be held outside so bring plenty of water

-Yoga Mat – we apologize but will not be able to supply mats this year

-A Face Covering – they will not need to be worn during physical activity

The Trevor Project:

This will be the second year that we are raising money to donate to The Trevor Project, which is a suicide prevention hotline who focuses on teens in the LBGTQ community. We love what the non-profit is doing and would love your support in trying to raise money. Every participant will be entered in for the raffle drawing as part of the event registration but you will be able to purchase additional tickets for $5. The money raised from the raffle will be donated to The Trevor Project!

Raffle Prizes:

We will have 4 prizes that you can win in the raffle.

2 x $100 lululemon giftcards

2 x Free month membership to CrossFit DNR

Current athletes will have their next month paid for

Other participants can choose to redeem a $100 giftcard for product or future event registration at DNR (expires 12 months)

Freedom WOD Classes

Warm Up: 6 Mins
10 / Side Front and Lateral Kicks
1:00 Hip & Ankle Opener
10 Burpees
5 Muscle Snatch
10 Power Snatch
5 Pressing Snatch Balance
10 Squat Snatch

Core: 5 Mins
1:00 Hanging Straight Leg Raises
1:00 Plank
1:00 Knee Raises w/ Twist
1:00 Plank
1:00 Hollow Hold

Home WOD: 15 Mins
5 Rounds on the 3:00
20 Alternating DB Snatch (Unbroken if possible)

Metcon: 20 Mins
Snatch Complex on a 20:00 Clock:
Every 4:00 x 5 Rounds
2 Unbroken Complexes:
Olympic DL + Hang Power Snatch + Hang Squat Snatch + Power Snatch + Squat Snatch + OHSq
*Increase weight every round, while maintaining unbroken sets and technique
5 Hang Power Snatch + 5 Power Snatch + 5 OHS

Elite Competition Class

Optional Recovery Day

Performance Power Training

Thursday, June 25th, 2020

Pre-Flight: Bench, shoulder boulders, then some DB chest action and some renegade rows

Jet Fuel: Overhead for the main focus today. Then a DB extravenganza.
3 min assault bike arms only @50rpm (ladies 60rpm (dudes)
-Switch anytime the rpms drop below the threshold
Mash upper body

Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Bench Press
Max 2
3×6 @90% of 6rm
**Compare to max 4 June 4th

DB Bench
5×10 Heavy
Weighted Chinnup
*Scale to unweighted, then to jumping w/ negative
Bandy Curls/Pushdowns https://youtu.be/eoWDUIK4gmM https://youtu.be/llCOtaJIzNw

Renegade Rows https://youtu.be/bFHSIYT7S0A
DB Push Press
*The weight should not be so heavy that the hips cannot stay low and straight during the rows.
*Same weight for both


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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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