July 8, 2024 by DNRadmin


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



Click the link above to vote CFDNR as the best CrossFit Gym in NoCo!

Freedom WOD Classes

Warm Up: 10 Mins
10 Box Step Ups
10 Snatch DL
10 Hang High Pulls
10 Hang Power Snatch
10 OH Squats
10 Box Jumps

Strength: 20 Mins
10 Mins to warm up to 80% + 5lbs
Every 2 Min x 10 Mins
2 reps @ 80% + 5lbs
Squat Snatch

Metcon: 20 Min Cap
Buy In: 10 Box Jumps 40/30 Scaled 30/24
Then 3 Rounds:
15 Front Squats 155/110 Scaled 95/65
10 Left Arm DB Snatch 50/35 
10 Right Arm DB Snatch 50/35

Functional Bodybuilding Class

A WEEK: Heavy week
Monday: Chest and Biceps:

1)Heavy Bench Press 5×5 pyramiding

2)Giant Set 3×8-12 pyramiding
Isometric Push Up (Wipers) Or Push Ups with a 3-5 sec pause at the bottom
Single Arm DB Bicep Curl (Preacher)
DB Bench Press

3)Drop Set x3 sets
Incline DB Bench Press
3/5/7/9+9 Flys

4)Giant Set 3×8-12
Cable Scraper Bicep Curls
DB Decline Bench Press
Cable Skull Crusher Bicep Curls (high to low)

5)Giant Set 3×8-12
DB Pull Overs
DB Crusher Press
Cable Cross Over (low to high)

1 Set ME Bench Press Breathing Set
1×8-10 w/ 5 sec Eccentric/Concentric Bicep Curl

Alternative Finisher:
Push Up Ladder
10 Wide Grip (turn hands out)
10 Smith Machine Low W/Wide hands (index fingers on loops or wider)
10 Smith Machine 3 Levels Higher (pinky fingers on loops)
10 Smith Machine 3 Levels Higher (pinky on edge of knurling)
10 Smith Machine Same Level Reverse Grip (index fingers on edge


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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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