November 22, 2016 by thao



Traditionally, CrossFit DNR has hosted a Ugly Sweater Party to get the DNR community together for a fun, social event before the craziness of the holidays begins (or continues).

Some important things to note:

– This is a social event, meaning there will not be a workout, but there will be adult beverages

– The holiday party is a Potluck style party, so we will need people to bring a dish to share (meat!!!…and other things, too).

– Ugly sweaters are a MUST!

– We are turning this event into a White Elephant this year. The ONLY limitations that we have is that the gift must be under $20 and if you are bringing a gift as a couple/family, please only get a number as a couple/family. Gifts will be able to be stolen twice! Once a gift is stolen two times, that gift stays where it is and can no longer be stolen.

– You can bring your own favorite beer/adult beverage, but let’s keep it classy and make sure you have a designated driver!

– RVSP to the event on FB and comment what dish you’re bringing!

– If you have questions, ask Bre, Kody or Kyle!

Freedom WOD Classes

Warm Up:
Med Ball Warm Up

Movement of the Week:
6 Mins to perform Every Day
2 rounds  12 reps of each: I’s, T’s and Y’s

“C5 Week” 15 Min Cap
Split Jerk
1 x 5 @ 75% + 10 lbs
2 x 3 @ 85% + 10 lbs
3 x 1 @ 95% + 10 lbs

15 Min AMRAP
30 Double Unders 3:1 Singles
12 Burpees
10 Push Press 75/55
8 Toes to Bar

Elite Competition Class

1.  Clean & Jerk

2.  Clean Pull

3.  Front Squat

4.  Conditioning
For time:
30 C2B Pull-ups
30 Overhead Squats (95/65#)
20 Bar Muscle ups
20 Overhead Squats (135/95#)
10 Ring Muscle-ups
10 Overhead Squats (185/135#)


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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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