July 1, 2024 by DNRadmin


CrossFit DNR 2024 Best Of NoCo Best CrossFit Gym In Fort Collins Best In Northern Colorado


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Freedom WOD Classes

Warm Up: 10 Mins
20 Baned Pull Aparts
20 Banded Pass Throughs
8 Snatch High Pulls
15 Double Unders
8 Power Snatch
15 Double Unders
8 Squat Snatch
15 Double Unders

Strength: 20 Mins
10 Mins to warm up to 70%
Every 2 Min x 10 Mins
3 reps @ 70% + 5lbs
Squat Snatch

Metcon: 15 Min Cap
1 Mile Run
150 Double Unders or Single Unders
50 Alt DB Snatch 70/53 Scaled 53/35

Scale the Run so it does not take more than 10 mins

Extra Credit:
Overhead Squat
10×3 @ 50% of snatch 1rm
*To help with mobility place a 5lb plat under heals to improve ankle position*

Functional Bodybuilding Class

B WEEK Volume week
Monday: Chest and Biceps
1) Bench Press 4×25

2)Super Set 3×12-15
DB Incline Bench Press
EZ Bar Curls

3)Super Set 3×12-15
Flat Bench Alt. DB Bench Press
Close Grip Straight Bar Curl

4)Super Set 3×12-15
Incline Flies
Incline Hammer Curls

5) Push Up Ladder 2 Sets
10 reps wide grip Push Ups
10 Reps Smith Machine Low elevated wide grip Push Up
10 Reps Smith Machine Medium elevated nutral grip Push Up
10 Reps Smith Machine High elevated Narrow grip Push Up
10 Reps Smith Machine High elveated Reverse Narrow grip Push Up

6) Inclined EZ Bar Curls (preacher style) 3×12-15

7)Burnout Sessions Cable Fly Neg breath stroke 3×12-15

8) 1xMax Effort
Alt. DB Curls Drop Set


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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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