July 2, 2020 by DNRadmin


CrossFit DNR Fort Collins CO Coach Ana Nutrition consult


Happy birthday coach Ana, enjoy your dirty thirty!
Kind of weird timing but for Ana’s birthday she’s giving 10 Hooligans a gift. Contact her after this weekend to set up a free 30 minute nutrition consultation!

Just a reminder that the gym will be shut down tomorrow (Saturday) for Independence Day and tonight’s 7:20 p.m class is cancelled. Stay safe and enjoy the holiday weekend!

Freedom WOD Classes

Warm Up: 6 Mins
200 M Run
10 KBS
50 DU / Jump Ropes
200 M Run
1:00 / Side Samson Stretch

Mobility: 6 Mins
2:00 / Side Banded Ankle Distraction or Roll
1:00 / Side Calf Stretch

Home WOD: 28 Min Cap
For Time:
1 Mile Run
40 Alt. DB Snatch (50/35)
800 M Run
30 Alt. DB Snatch (50/35)
400 M Run
20 Alt. DB Snatch (50/35)

Metcon: 28 Min Cap
For Time:
1 Mile Run
40 Alt. DB Snatch (50/35)
800 M Run
30 Alt. DB Snatch (50/35)
400 M Run
20 Alt. DB Snatch (50/35)

Elite Competition Class

Gymnastic Conditioning
For Time:
9 Strict Ring Muscle-ups
18 Alternating Dumbbell Squat Snatches (50/35)
7 Strict Ring Muscle-ups
14 Alternating Dumbbell Squat Snatches (70/50)
5 Strict Ring Muscle-ups
10 Alternating Dumbbell Squat Snatches (100/70)

  • “”Battleship”” is a simple and effective triplet workout that combines jumping lunges and dumbbell movements.
  • The intended time range for this workout is between 9-13 minutes [~1:40-2:30 Rounds]
  • With a dumbbell in each hand you will pass through a full squat and press on each rep.
  • Choose a weight that is challenging, but one that you can likely complete unbroken throughout
  • You are able to squat clean the first rep of each set

Back Squat
3 reps
6 reps
12 reps

Clean and Jerk Primer [On the 0:00]
On the 1:30 x 5 Sets:
2 Muscle Cleans
2 Tall Squat Cleans
1 Push Jerk
1 Split Jerk
*Starting at 0:00, perform the complex every 1:30 for 5 sets.

Clean and Jerk Complex [On the 10:00]
On the 2:00 x 5 Sets:
1 Low Hang Power Clean
1 Push Jerk
1 Low Hang Squat Clean
1 Split Jerk
*Starting at 10:00, perform the complex every 2:00 for 5 sets.


5 Rounds For Time:
10 Front Squats (185/135)
20/15 Calorie Row

Odd-Object Conditioning
For Time:
35/30 Calorie Ski Erg
7 D-Ball Over Yoke (150/100)
25/20 Calorie Ski Erg
7 D-Ball Over Yoke (150/100)
15/10 Calorie Ski Erg
7 D-Ball Over Yoke (150/100)

Directly Into…

33 Meter Yoke Carry (360/240)
33 Meter Yoke Carry (460/340)
33 Meter Yoke Carry (560/400)

Body Armor
Alternating On the Minute x 12 (4 Rounds):
Minute 1: 9 Pausing Hip Extensions
Minute 2: 15 GHD Sit-ups
Minute 3: 21 Kettlebell Russian Twists

Brother Bro’s Barbell Club

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

3 Rounds:
8 Jumping Air Squats + 8 Pushups + 8 Jumping Lunges

With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squat
5 Clean & Jerks

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

Every 2 minutes, for 8 minutes (4 sets):
Tall Clean x 2 reps
Tall Jerk x 2 reps

Build over the course of the 4 sets. These are warmup / positional exercises, the focus is not on heavy weight.

Every 2:30, for 10 minutes (4 sets):
(2 Cleans + 2 Front Squats + 1 Jerk) x 1 rep

*Sets 1-2 = @ 65% of 1-RM Clean & Jerk
*Sets 3-4 = @ 70% of 1-RM Clean & Jerk

(Perform a clean, drop the bar, perform another clean, followed by 2 front squats & 1 jerk)

At the 12 minute mark. . .

Every 90 seconds, for 3 minutes (2 sets):
Clean & Jerk x 1 rep @ 75-80% of 1-RM Clean & Jerk

Every 3:30, for 14 minutes (4 sets):
Back Squat x 10 reps @ 85% of your 10-RM Back Squat weight

*if you don’t know your 10-RM Back Squat, establish that today instead of doing these sets

Three sets of:
Close Grip Bench Press x 8 reps
L-Sit x 15-20 seconds
Rest 1:30 between sets

Build in weight as you go for the Bench Press. You should be warm enough to jump in and use the first set as your “Warm Up” set. Aim for 2 heavier working sets after that.

Performance Power Training

Friday, July 3rd, 2020

Pre-Flight: Fun mash of squats, deads and weighted step ups and RDL’s. It’s a classic leg day.

Jet Fuel:
Row 500
2x100m row time trial
*100m AFAP!! Rest 2mins between attempts

Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: Deadlift/Squat
2 Position Deadlift https://youtu.be/hckzt5B8qLk
7×2 @50%
*1st rep, 1 count pause at knees, 2ns rep, fast
6×4 @65%

Single Arm DB Stepups https://youtu.be/iot6Ii4_W3w
3×8 (each) (do not alternate. All 8, then switch legs)
DB RDL https://youtu.be/MTaelOeeIxk
3×12 (db in both hands)

3xMax Reps Superset:
Max Reps KB Swing (eye level)
Max Reps Goblet Squats
*Rest 1min between supersets


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    (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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