December 4, 2023 by DNRadmin


christmas tree donations CrossFit DNR Fort Collins CO


The Christmas tree is up!
If you have the means to give a little bit this year, please take a look at the ornaments on the tree. They have wishlists attached to them from at risk youth within the Rocky Mountain Kids Child Protection Agency. If you’re able to donate a gift then please cross off the item from the wishlist and leave the ornament on the tree. Bring the gift in unwrapped and leave it under the tree with the kids name attached (taped or stapled and in a bag) by 12/16.
Thank you for helping make their holiday season a little sweeter!

Freedom WOD Classes

Warm Up: 12 Mins
500 M Row
10 Ring T’s
10 Ring Y’s
10 Air Squats
10 Hang Power Snatch
10 Overhead Squat
10 Squat Snatch
Then 4:00 Athlete Choice Stretch

Strength: 20 Mins
1RM Snatch

Metcon: 10 Min Cap
3 Rounds For Time:
250/200 M Row
10 Snatch 115/75

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
Giant Set
4 Sets x 8-12 Reps
Reverse Cable Curls
Close Grip Cable Curls
Wide Grip Cable Curls
Wide Grip Drag Curls
Do all 4 exercises without stopping = 1 set
Giant Set
4 Sets x 8-12
Partial Rope Extensions (bottom)
Partial Rope Extensions (top)
Full ROM Rope Extensions
Close Grip Bench Press
Do all 4 exercises without stopping = 1 set
Giant Set
4 Sets x 8-12
EZ Bar Close Grip Curls
EZ Bar drag Curls
EZ Bar Seated French Press
EZ Bar Incline Skull Crushers
Do all 4 exercises without stopping = 1 set
TABATA 45/15
Alternating DB Curl
Banded Tricep Extensions


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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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