October 4, 2016 by thao




First of all we have had a lot of September/October Birthdays and we would like to say HAPPY BDAY to all of you.

↑↑Second Take a good look at the picture above…..↑↑

Because that is CrossFit DNR’s new home! Thats right.. 5,000 sqft of awesome, outfitted with men’s and women’s locker/shower rooms, an amazing check-in/waiting area, and yes a lot more gym floor space!!!

And now for the BOOMSHAKALAKA part. It’s only 100 M south of our current location.  SAY WHAT…..

Yeah that’s right 100 m south. Just a farmer carry a way at 2716 S. College Ave Unit B

We have tons of work a head of us to get the space completely ready to WOD in, but hang tight as October 31st we are breaking this beauty in!

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Freedom WOD Classes

Warm Up:
Box Step Ups w/KB

Movement of the Week:
Accumulate 5 mins Every Day
Middle Splits / Pancake

“B3 Week”
Strict Press
1 x 5 @ 75% + 5lbs
2 x 3 @ 85% + 5lbs
3 x 1 @ 95% + 5lbs


Happy 20th Bday Brandon Papzian
10 Min AMRAP
10 Clean and Jerks 135/95
5 Dead Lift 135/95
20 Burpee Box Jump

2 Min Rest  Then:

5 min amrap
10 Burpee Box Jumps
5 Clean and Jerks 135
20 Dead lift 135

Elite Competition Class

1.  Clean
A.  3 Squat Cleans at 60%
B.  3 Squat Cleans at 70%
C.  3 Squat Cleans at 75%
D.  2×2 Squat Cleans at 80%

2.  Front Squat
A.  3 reps at 78%
B.  1 rep at 83%
C.  3 reps at 78%
D.  1 rep at 85%
E.  3 reps at 78%
F.  1 rep at 87%

4.  Conditioning
1500m Row
100 DU
50 Wall Balls, 20/14*
100 DU
1500m Row
*Yes, there is back to back days of wall balls.


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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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