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11/4/20

November 4, 2020 DNRadmin

Mark it down and register for our In-House competition on 11/21! In-House Competition / Vets4Life Fundraiser Registration Freedom WOD Classes Warm Up: 5 Mins 200 Row 10 Alt Russian KB Swings 10 Strict Knee Raises 200 M Row 10 Banded Good-mornings 20 Sec Hollow Hold Mobility: Perform 5 Min mobility Hip and Quads after Core

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11/3/20

November 3, 2020 DNRadmin

Bring your weight vest! Freedom WOD Classes Warm Up: 5 Mins 200 M Run 10 /side KB Bottoms Up Press 20 Banded Pull Aparts 30 Sec Handstand Hold or Plank Hold 200 M Run Mobility: Perform mobility between strength sets Strength: 15 Mins Strict Press **90%  + 10 LBS**  of your 1RM to calculate load 75% X

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11/2/20

November 2, 2020 DNRadmin

WOW!! We didn’t expect the turn out we got for our 10th annual Halloween wod and CrossFit DNR’s 7th Birthday! Thank you to everyone that was able to make it out to help us celebrate! You all are the reason CrossFit DNR is the best CF gym in Northern Colorado! Freedom WOD Classes Warm Up:

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10/30/20

October 30, 2020 DNRadmin

Welcome to your Pre Halloween party on this lovely FRAN-Kenstein Friday! Lace up them shoes, chalk up them hands and lets set a new PR!  Freedom WOD Classes Warm Up: 5 mins 2 Rounds 5 Burpees 5 Push Press 5 Thrusters 5 Kipping Swings 5 /side Single Leg Squat Jumps Mobility: Perform mobility between strength

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10/29/20

October 29, 2020 DNRadmin

Freedom WOD Classes Warm up: 5 mins 200 m Row 3 Rounds 5 /leg Single Leg KB RDL 8 Inch Warms w/out push up 200 m Row Mobility: Perform mobility between strength sets Strength: 15 Mins Deadlift **90%  + 20 LBS** of your 1RM to calculate load 70% X 3 80% X 3 90% X 3+ When

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10/28/20

October 28, 2020 DNRadmin

Freedom WOD Classes Warm Up: 4 mins Treat this as a warm up To the “Ghostbusters” theme song Every time you hear the word Ghostbusters you must perform: 2 burpees Mobility: Done After Core Strength 5 Mins to mobilize the hips and abs Strength: 12 Mins Tabata 45/15 (3 rounds = 12 min) Star Fish

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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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