March 24, 2023 by DNRadmin


thrusters crossfit dnr fort collins colorado


It’s time for us to get together outside the walls of DNR!
Itinerary: Meet at Odells at 5:30 p.m
Ladies will pretend to have a good time and enjoy their drinks on the Wine side of Odell’s
Meanwhile the dudes will be “broing” out hard on the brewery side of Odell’s.
Sometime throughout the evening the two groups with converge and “with our powers combined” we’ll take on the rest of the evening! Odell’s closes at 8:00 p.m and who knows where the night will take us.
If you are under 21 still come and hangout with the DNR crew!
Also for our younger crowd’s viewing pleasure:

Freedom WOD Classes

Warm Up: 10 Mins
3 x :45 Farmers and Lumberjack Game – Video
*Losing team (best 2 out of 3) performs 10 Burpees
1:00 PVC ROM
10 Ring Rows
:30 HS or Plank Hold
10 Front Squats

Strength: 15 Mins
2 x Giant Set
20 Cable Lat Push Downs – share the three machines. Go out of order if needed
7 Strict Pull Ups
10 Kip Pull Ups
12-18 Curls (Any variation: barbell, db, waiter, cable curl)
3:00 Rest Between Giant Sets. Keep all reps unbroken *Try to stay on the pull up bar for all 17 reps!
*Banded shoulder stretches between sets.

Metcon: 8 Mins
8 Min AMRAP Ladder
3-6-9-12… HSPU
3-6-9-12… Thruster 75/55
*1 Rope Climb After each round

Functional Bodybuilding Class

Super Hero Shoulders

Alternating Seated DB Shoulder Press

Giant Set
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
Cable High Rope Rotations (fly face pulls)
Cable Rope Front Raises w/Separation
DB Around The World (anterior focus/ I’s to T’s)
DB Around The World (lateral focus/ T’s to I’s)

Giant Set
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)


    [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]