Strict Press 70% + 5 Lbs
Push Press 70% + 5 Lbs
10 Rounds – 1 Min M.E
12 Russian KB Swings (53/35)
20 Double Unders
M.E. Box Jumps (24/20)
Rest 30 Seconds  Between Each Round


Back Squat 70% + 10 Lbs
Front Squat 70% + 10 Lbs
Versus WOD – 1 Athlete Runs While the Other Performs one of the Lifts then Switch Places
2 Rounds:
200 M Run
Deadlift (165/105)
200 M Run
Clean (165/105)
200 M Run
Bench Press (165/105)


Bench @ 70%
Deadlift @70%
4 Rounds of:
100 M Run
M.E. Burpees
Rest 30 Secs
After All 4 Rounds Rest 2 Mins
Then complete “Isabelle”:
30 Snatches (135/95)

Shannon Smith – Coach

Shannon SmithI am very enthusiastic about fitness, starting very young I tried to mimic my childhood hero, Mary Lou Retton while participating in gymnastics for 10 years. I have always stayed active, but in college I got into running trail and road for varied distances. This love for running turned into longer competitive runs after I moved to Colorado, competing in multiple half marathons and finishing my first full marathon last year. I have coupled my love for running into cross training in swimming and biking to compete in multiple triathlons in recent years. This cross training and variety in training led me to explore how CrossFit could benefit me in other competitive arenas, like obstacle races. Cross training has given me the complete fitness to compete at a higher level and do things I couldn’t have done before. I wanted to share this experience with young people which led me to get my CFL1 in September 2015 and help develop the KidFit program at CrossFit DNR. After the first class I felt that I was showing the kids what functional movements and motivation can do in their hearts and lives. Bringing them to be better people and appreciate fitness for the health and mental benefits it can bring them as they grow.

Bre Snyder – Coach


Bre stands at a towering 5’0″ with a lot of heart and motivation to be better and get stronger. Bre is both a Colorado native and a Colorado State University Alumni with a Bachelor’s degree in Health and Exercise Science, Health Promotion. Bre played three years of collegiate club ice hockey while at CSU. Bre is currently the Operations Manager for the Colorado Junior Eagles Junior A hockey team in Windsor, Colorado.
After looking for a new training regimen, Bre found Crossfit DNR in May of 2013. Bre has been active in Crossfit DNR classes as well as participating in a few competitions, including the 2014 and 2015 Crossfit Open. Bre has said that Crossfit has changed her life for the better. She has never been stronger, both physically and mentally, and has found a community in Crossfit. Her favorite movements in Crossfit are deadlift, box jumps, pull ups and sit-ups. Her least favorite movements are anything that requires you to be tall. You can find Bre in the gym doing WODs, working on mobility and striving for the gains.

Bre's Favorite Quote


Hip Mobility
Cleans @70%
EZ’s Bday WOD: Can You Say Abdominals?!
GHD Sit-ups
Wallball Sit-ups


Kale Creech – Coach

When you hear Kale you think of lettuce. Well in our Box Kale is that weirdo white boy trotting around pretending to be an athlete. Kidding! He’s actually pretty great. Loves to have fun and make others laugh. As someone who hasn’t been the most active, athletic, and hardly involved in competitive sports growing up I still knew that proper health and fitness was essential to a long and happy lifestyle. So after high school I pledged to change my lazy ways. I knew it would be my everyday battle and was ready to face and conquer it. Over the next few years it would be school, work, and multiple “Globo Gyms” until a co-worker by the name of Kody Knapp talked up this thing called Crossfit and invited me to his garage for a WOD to see what it’s all about. Showed up, met my new Dude-Bro Kyle Knapp and failed to finish my first workout! Completely down and NEARLY out I couldn’t understand how something that made me feel so bad could feel so right.. At first I told Kody I might come back but inside I felt a new fire telling me this was not over. Like most I was intimidated by high intensity and complex movements but quickly learned that with consistent hard work, NOTHING is out of reach. It is this confident and positive attitude I can apply in everyday life both in and outside the Box. I completed my Crossfit Level 1 Training May of 2014 to dig even deeper into the methodology of this new passion and now am proud to be a member of the DNR crew. Fall of 2014 will make it five years of staying atop the never ending battle and feel like I’m ready for anything.

“Only those who will risk going too far can possibly find out how far one can go.”
-T.S. Eliot


CrossFit Level 1 Trainer


5-5-4 (or 1 More rep than last week)
Strict Pull-ups
5-5-4 (or 1 More rep than last week)
20 Min AMRAP
10 CTB Pull-ups
20 Hand Release Push-ups
30 Squats (45/35)

Tyler Jordan – Coach

When I found CrossFit DNR in June of 2013, I knew this could become more
than just a gym for me. The coaches I work with, and the clients I train have
become a family. I take pride as a coach getting to know the athletes in this gym
on a client/trainer basis, along with getting to know them on a personal level.

I am a CrossFit Level 1 Trainer and have been a trainer here for over 2 years.
Along with a CrossFit trainer, I am a CSU Ram Alumni. I have been actively
involved in sports and other physical activity my entire life. After starting CrossFit,
I have seen improvement in every aspect of my life, both physically and mentally,
and it has changed the way I view myself and what I am capable of. I’ve learned
through CrossFit that you have to go into anything you do with the mindset that
you can push a little harder than what you thought possible. The only thing
holding you back is fear of the unknown.

“If tomorrow wasn’t promised, what would you give for today?” – Ray Lewis



Back Squat (Same Weight as Last Week)
Strict Press
30 Double Unders Unbroken
30 Wallballs (20/14)
15 Hang Snatches (115/75)
30 KB Lunges (53/35)
30 Burpees
30 Kb Lunges (53/35)
15 Hang Snatches (115/75)
30 Wallballs (20/14)
30 Double Unders Unbroken