May 26, 2020 by DNRadmin


Outdoor Pull Up Rig CrossFit DNR Fort Collins CO


Big News Hooligans!!!

Larimer County and Fort Collins have been given the green light to open gyms in a much bigger and better way!

We will be able to accommodate 12 athletes inside and an additional 6 outside, while maintaining 6′ spacing. The coolest part… we don’t need to wear masks “if it inhibits the fitness activity being performed”, therefore you will not need to wear a mask while actually working out inside!

What this means for us, and the STRICT guidelines we’ll be following are that we still have to wear a mask at all times while inside the building, unless you are actually performing the workout (coaches will need to wear their mask at all times while in the building). For athletes who opt to use the new setup outside, you will not need to wear a mask at all unless inside of DNR. HOWEVER!! We’ve had some issues already that could potentially eliminate the outside option if we don’t comply. We only have access to the 4 parking spots that are blocked off and nowhere outside of that area. If our neighbors report that we’re operating outside of these guidelines then our landlord will shut down the outside option on us. The outdoor area will also be weather permitting, meaning if it is raining, we will not allow athletes to bring equipment outside. Additionally, all equipment pulled outside, must be returned inside and cleaned after use unless otherwise stated by your coach. We also can’t have a bunch of equipment cluttered up inside the entryway so please return it to where you got it from.

Everything else will be staying the same for now. You must still wash your hands when entering the facility and sterilizing your equipment afterwards.

The mindbody schedule has been adjusted back to normal, with 60 minute class times, so if you previously signed up for the week, those times have changed, so you’ll need to sign up for your classes again. Please feel free to sign up for as many classes as you’d like!!!

Lastly, we chose not to check out any of the rowers due to the news that we were going to be able to reopen in a bigger way. There is a good chance we’ll have to do another equipment check in soon but if anyone still isn’t comfortable coming back into the gym yet we can work something out to check specific equipment back out.

We’re excited to see the Hooligan Nation back where they belong soon!

Freedom WOD Classes

Warm Up: 5 Mins
2 Rounds:
5 Muscle Cleans
5 Power Cleans
10 Sit Ups
:30 / Side Samson Stretch

Mobility: 10 Mins
Athlete Choice
Bicep Smash
Lat Smash

Core Strength: 5 Mins
5 Min AMRAP:
:20 Plank
:20 Hollow Hold
15 Sit Ups

Home WOD: 15 Min Cap
3 Rounds For Time:
8 Power Cleans (or 8/Side DB Cleans)
16 V-Ups
24 Box Jumps / Steps Ups / Lunges

Metcon: 15 min Cap
3 Rounds For Time:
8 Power Cleans (135/95)
16 V-Ups
24/19 Cal Row / Bike / Ski

Elite Competition Class

Gymnastic Conditioning
On the 1:30 x 7
1 Set of Strict Deficit Handstand Push-ups (4.5″/3″)

“Flex Seal” 
For Time:
50 GHD Sit-ups, 25′ Handstand Walk
25 Dumbbell Deadlifts, 25′ Handstand Walk
40 GHD Sit-ups, 25′ Handstand Walk
20 Dumbbell Deadlifts, 25′ Handstand Walk
30 GHD Sit-ups, 25′ Handstand Walk
15 Dumbbell Deadlifts, 25′ Handstand Walk
20 GHD Sit-ups, 25′ Handstand Walk
10 Dumbbell Deadlifts, 25′ Handstand Walk
10 GHD Sit-ups 25′ Handstand Walk
5 Dumbbell Deadlifts, 25′ Handstand Walk

Double Dumbbells – 80’s/55’s

KILOS: 36’s/25’s

Aerobic Intervals
On the 5:00 x 4 Rounds:
21/18 Calorie Row
15/12 Calorie Assault Bike
15/12 Calorie Row
9/6 Calorie Assault Bike

Performance Power Training

Tuesday, May 26th, 2020
Jet Fuel:
10 Banded good morning
10 Stepups
6 min EMOM alternating:
20 Cals Row -OR- Lightweight KB deadlift highpulls
15 Box Jumps
*3 rounds of each
* scale both to get 45 seconds of rest on the first round
Mash lower body

Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day

Wht/Blue: Sumo Deadlift off 2” blocks
Max 5
AMRAP @80%

-BB Overhead Squat
3×10 Heavy
-KB Single arm RDL

Tabata Weighted Split Jumps
*Focus here is more about max height on the jump vs. max reps. Better to get less reps and be explosive each jump instead of being fast and barely leaving the ground and/or not opening the hips.
*Scale to no weight if needed. It’ll be nasty no matter what


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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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