December 18, 2020 by DNRadmin


christmas tree donations CrossFit DNR Fort Collins CO


Thank you so much for supporting the toy drive this year! Please make sure you drop off any donations prior to the end of our last class tonight. We will be delivering all the gifts to Rocky Mountain Kids Saturday morning.

Freedom WOD Classes

Warm Up: 6 Mins
2 Rounds:
15 Banded Pull Aparts
10 Kip Swings
5 Strict Pull Ups
10 Push Ups

Strength / Mobility: 12 mins
Gymnastics Complex – Each complex will increase by 1 rep. If you are modifying, still add an additional rep.
On the 4:00 x 3 Rounds
Pick an option:
A. 4 Bar Muscle Ups + 4 Strict Pull Ups + 5 Pull Ups (C2B if possible)
B. 5 Strict Pull Ups + 8 Kipping Pull Ups
*Aim to go unbroken – modify to other challenging variations as needed
**Perform Shoulder Mobility During Rest

Home WOD: 12 Mins
Pull Ups
Push Ups
Ball Slams


Push Up + DB Renegade Row (left and right = 1)
Ball Slams or KBS

Metcon: 9 Min Cap
Pull Ups
Push Ups
Ball Slams


    [honeypot level]


    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!

      [honeypot level]