August 29, 2023 by DNRadmin


CrossFit DNR Best Gym In Fort Collins best athletes best coaches best programming best community Best Of NoCo


Freedom WOD Classes

Warm Up: 10 Mins
3 Rounds
10 / Side Leg Kicks Front and Lateral
3 Clean complex  (Squat Clean + Low Hang Squat Clean + High Hang Squat Clean)
10 Single Leg Broad Jump Squat
90 sec  /side Quad Smash

Perform mobility between strength sets
Roll out Quads, Hamstrings, Hips

Strength: 15-20 Mins (De-load Week)
Back Squat  **90%  + 20 LBS** of your 1RM to calculate load
40% X 5
50% X 5
60% 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.

Metcon: 16 min
EMOM x 16 Mins
Min 1:  1 Complex 135/95 (complex = 2 Hang Power Cleans, 1 Squat Clean, 1 Front Squat)
Min 2:  7 Box Jumps 30/24 or 10 Box Step Ups

Scale your box jump hight as needed.

Functional Bodybuilding Class


Shoulder Day

EZ Bar Bent Over Behind The Back Rears Delt Raises 


DB Side Lateral

4 Sets / (20 / 20)

Seated Forward Arnold Rotations



4 Sets / (20 / FAIL)

Cable Rear Flys 


Cable Rear Flys (partials)

3 sets 15 / 20

Incline Front Raise (lay belly up on incline bench)


Incline Front Raise (lay belly down on incline bench)

3 Sets / 15 EACH

Single Arm Bent Cable Rear

3 Sets Each / 20

Bus Driver Drops (2 Drops)

2 Sets / (At Least 10 Reps “Left and Right = Rep”)

Bus Driver Front Raise Hybrid

1 Set / 20 Reps

Left and Right Bus Driver into Front Raise = 1 rep

High Cable Rears 

2 Sets / 30 Reps

Crossover cables working high to low

Barbell Seated Strict Press

3 Sets / 20 Reps

Barbell Wide Grip Leaning Seated Front Raise

3 Sets / 15 Reps

Lean forward while sitting on a bench and perform a front raise with a wide grip 


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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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