March 17, 2023 by DNRadmin


Happy St. Patrick's Day The 17th CrossFit DNR Fort Collins CO


Happy St. Patricks Day Hooligans! Stay safe this weekend!

Freedom WOD Classes

Warm Up: 7 Mins
3:00 Pizza Delivery Game
1:00 PVC ROM
15 Band Lat Press Down
10 Kip Swings
10 Ring Rows

Strength: 15 Mins
2 x Giant Set
20 Cable Lat Push Downs – share the three machines. Go out of order if needed
6 Strict Pull Ups
10 Kip Pull Ups
12-18 Lucky chARM Curls (Any variation: barbell, db, waiter, cable curl)
3:00 Rest Between Giant Sets. Keep all reps unbroken!
*Banded shoulder stretches between sets.

Metcon: 15 Min Cap
5 Rounds For Time:
3 Pot o’ Gold Squat Snatch 155/105 – Sc: below 80%
17 Burpees Over the rainbow (bar over burpees)
23 Leapin’ Leprechaun Double Unders (just du) /46 Singles

Functional Bodybuilding Class

Boulder Shoulders

Seated DB Shoulder Press (build to your heaviest set of 5)

Giant Set
2×8-12 (heavy)
Partial Cable/Banded Rear Delt Fly  (top/end rom)
Cable/Band Rear Delt Fly (full rom)
Partial Cable/Banded Rear Delt Fly  (bottom/beginning rom)
Bent Over DB Rear Fly

Giant Set
2×8-12 (heavy)
DB Partial Side Laterals (top / light weight 10lbs)
DB Side Laterals (full rom / moderate weight 20lbs)
DB Partial Side Laterals (bottoms / heavy weight 40lbs)
DB Lateral Static Hold (60 secs / super light weight 5lbs)

Giant Set
2×8-12 (heavy)
DB Partial Front Raise “hitch hiker thumb” (top / light weight)
DB Front Raise “hitch hiker thumb” (full rom / moderate weight)
DB Front Raise “hitch hiker thumb” (bottoms / heavy weight 40lbs)
60 secs Plate Car Drivers


    [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]