August 28, 2020 by DNRadmin


FlexFriday CrossFit DNR Fort Collin


It’s Flex Friday! Lets see those Flexy pics on social media with #CFDNR #FlexFriday

Freedom WOD Classes

Warm Up: 5 Mins
5 min Circuit 
12 Banded 90/90
12 Band pull aparts
6 Burpees
12 Barbell curls
12 Barbell extensions

Mobility: 6 mins

90 sec /side /body part Smash chest and triceps

Strength: 15 Mins
Bench Press using 90% of your 1RM to calculate load
2 min rest/mobility between sets
65% X 5
75% X 5
85% X 5+
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.

Home WOD: 16 Min Cap
4 Rounds
20 Floor Press 135/95 or 40% of your 1rm
400 M Run

Floor press SUB:
20 Dips, 25 Push Ups, or 20 DB floor

Metcon: 16 Min Cap
4 Rounds
20 Floor Press 135/95 or 40% of your 1rm
400 M Run

Elite Competition Class

Rest 2:00

Air Runner Calories
Deadlifts (245/165)


  • 200m, 150m, 100m Runs

Dumbbells: 70’s/50’s

Friday (Session Three)
Suggestion Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)

3 Rounds:
3 Pullups + 6 Burpees + 9 Jumping Air Squats

1 Round:
Hold bottom of Air Squat for 1 minute

With empty bar:
5 Deadlift, 5 Muscle Cleans, 5 Press In Split
3 Power Cleans, 3 Jerk Grip Overhead Squats
3 Snatch Pull, 3 Hang Snatch
3 Power Cleans, 3 Push Press

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

Every minute, on the minute, for 3 minutes (3 sets):
Snatch with no contact x 2 reps

Build in weight as you go. Use this as a warmup exercise & stay under 60% of your snatch max. This is an exercise to help you feel when to stop extending & when to pull under the bar (Helps with timing).

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

Every minute, on the minute, for 8 minutes (8 sets):
Snatch High Pull + Hang Snatch x 1 rep @ 65-75% of 1-RM Snatch

In 13 minutes, build to a “Heavy” but not quite maximal set of 1 in this:
2 Power Cleans + 2 Push Presses

Every 2:30, for 10 minutes (4 sets):
Front Squat with a 5 second lowering phase x 2 reps

*Sets 1-2 = @ 65% of 1-RM Front Squat
*Sets 3-4 = @ 70% of 1-RM Front Squat

Two sets of:
Banded March x 3 minutes
Rest 90 seconds

Performance Power Training

Friday, August 28th, 2020

Pre-Flight: Sprints today, so afterburner is first!

Jet Fuel/Afterburner:
Good ol Fast Feet drills
Sprint Starts

20m SPRINTS, down AND back!
**rest as needed to maintain all out speed
**This week’s sprints are 40m in total distance, with a turnaround at the 20m mark.

Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: Speedy Deadlift
7×2 @65%
Speedy Squat
10×3 @55%

Reverse Hypers
**Sub Hypers for good mornings if necessary
**Video showing a variation if no reverse hyper machine
High Box Jumps
(15 minutes)


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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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