October 9, 2017 by thao



Image may contain: 3 people, people smiling, people standingImage may contain: 3 people, people smiling

There’s been a lot going on in the DNR community lately including…. Darryl and Angela tying the knot this past weekend! AND Kailey’s 21st Birthday is today!

Warm Up: 5 Min Limit
Duck walk around the gym
10 Inch worms
PVC Shoulder ROM Drills

Mobility & Set Up: 10 mins
Roll Lats
Roll Hip Flexors
Stretch Hips

Strength: 10 Mins
10 Min EMOM
Odd: 2-4 Front Squats w/ pause
Even: 7-12 Pull Ups – Hardest Variation Possible


15 Min AMRAP
30 Wallballs (20/14)
15 KBS (53/35)
30 Box Jumps (24/20)

Elite Competition Class

1. Bike Conditioning – 30 Mins
3 sets of:
(5 x 1:30 on Assault Bike/Row, rest :15)
Each person must do one set on the bike and two sets on the rower
1 minute rest between sets

2. Gymnastics Conditioning – This will be an option on Friday

3. Conditioning -18 Min Cap
For Time:
120 Double Unders
100 Air Squats
800 Meter Run
600 Meter Plate  Run 45/35
40 Dumbbell Snatch (50/35)
30/20 Calorie Assault Bike or Row


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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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