November 7, 2023 by DNRadmin


CrossFit DNR Dude Dad Taylor Calmus Charlie Berens Best Gym In Fort Collins Murph Challenge


Hello Hooligans! Most of the prizes for the Halloween Fundraiser Drawing have been claimed, except…
The Grand Prize of the half day surf lesson on Horsetooth Reservoir with the one and only Dude Dad Taylor. Check your tickets or we are going to redraw!

Freedom WOD Classes

Warm Up: 8 Mins
2 Rounds:
20 Pull Aparts
15 Air Squats
10 Push Ups
10 Kip Swings
10 Ring Rows
16 Alt. Lunges

Strength: 15 Mins
Bench Press
10 Min EMOM
0:00-3:00 (4 rounds) = 5 reps
4:00-6:00 (3 rounds) = 3 reps
7:00-9:00 (3 rounds) = 1 rep
*Start at 50% of your 1RM and add weight every round or two. Finish around 85-92%

Metcon: 12 Mins
2 Rounds – 1:00 Max Reps at each station:
Ball Slams (#25 or less)
Wallballs 20/14
Push Ups
Alt. Lunges (with or without weight)
Bike / Row for Cals
*Coaches: have athletes start at any station and rotate through in the same order. Keep the slam balls and bikes / rowers where they are and rotate to them when its your turn.

Functional Bodybuilding Class

Morning Fasted State Cardio
Session 1: Steady State Cardio Effort averaging 120-130 BPM for 35-40 Minutes.
Choose ONE from…
1) 20 Mins on Step Machine
2) 20 Mins on Elliptical
3) 20 Mins on Bike
Evening Bodybuilding
Session 2: 60 Mins 
-Super Set
3 sets x 100 Reps
Bus Drivers
Front Raises
-Seated DB Side Lateral Raises
3 Sets x 12-8 reps
12 Partials at the top + 12 Full Reps + 12 Partials at the bottom + 10 Sec Hold
-Eye Level Cable Face Pulls
3 Sets x 12-8 Reps
-High Rear Delt Cable McDonald Flys
3 Sets x 12-8 Reps
-High/Low 45 Degree Angle Down Rear Cable Flys
3 Sets x 12-8 Reps
-Smith Machine Seated Shoulder Press REST PAUSE
3 Sets 12-8 Reps
-Straight Bar Cable Front Raise Drop Sets
3 Sets x 12 reps /drop set w/4 sec negative
-Super Set
3 Sets x 12-8 Reps
Seated Cable Rear Delt Flys
Seated DB Side Lateral Raises


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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. 

      Still Have A Question?

      We Respond Fast! If we don't respond to your message in 15 minutes, WE OWE YOU 15 BURPEES!

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