July 2, 2020 by DNRadmin


Best of NOCO Best CrossFit Gym DNR Fort Collins CO


Thank you for voting! DNR was nominated as one of the top 5 CrossFit gyms in NoCo. Now the real competition begins! Click here to vote and make it official that DNR is THE BEST CrossFit gym in NoCO!

Freedom WOD Classes

Warm Up: 6 Mins
200 M Run
10 Strict Knee Raises
5 Inchworms
5 / Side Straddle Leg Lifts (Video)
10 Burpees
:30 / Side Samson Stretch

Core: 4 Mins
2 Round Rotating Tabata :20/:10
Hollow Rocks
Plank Walks (Forearms-Hands)
Flutter Kicks
Hanging L-Sit / tuck

Mobility: 5 Mins
2:00 / Side Couch Stretch

Home WOD: 14 Mins 14 Min AMRAP
10 Burpee Broad Jumps
20 V-Ups
30 Sit Ups
40 DU / 80 Singles or Toe Taps

Metcon: 14 Mins 14 Min AMRAP
10 Burpee Box Jump Overs (24/20)
20 Ball Slams 
30 Sit Ups
40 DU / 80 Singles

Elite Competition Class

Optional active recovery day.

Performance Power Training

Thursday, July 2nd, 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. Partners: 3 min assault bike arms only @50rpm (ladies 60rpm (dudes) -Switch anytime the rpms drop below the threshold -then Mash upper body Major, Lift: Red: Shoulder Press -then 2xmax reps @80% of the heaviest set of the day Wht/Blu: Shoulder Press Max 20 *after warmup, take 2 attempts at a max 20 shoulder press GainCity: DB Bench 5×10 Heavy Weighted Chinnup 3×5 *Scale to unweighted, then to jumping w/ negative Bandy Curls/Pushdowns https://youtu.be/eoWDUIK4gmM https://youtu.be/llCOtaJIzNw 3×30 Afterburner: Double Tabata (8mins) Alternating: 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. 

      Still Have A Question?

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