https://givebutter.com/dnr-is-saving-lives-2026
****Important announcement****
We have teamed up with Tash to help her raise money for her nonprofit!
👆Click The Link Above For More Info And To Donate!👆
🌊 Crossfit DNR – Let’s Make Waves for Water Safety 🌊
This is our first time running this fundraiser as a DNR community, and we’re fired up to get behind one of our own… Tash Lloyd (yep, the one with the funky accent 😄).
Outside the gym, Tash works for a drowning prevention nonprofit, No More Under, helping provide free swim lessons and water safety education to kids who need it most. And right now, we’re raising funds to support programs across Colorado… Denver, Greeley, and right here in Fort Collins.
Thank you for your attention to this matter and
MAY THE 4Th Be With You!
Freedom WOD Classes
Warm Up: 10 Mins
20 Banded Pass Throughs
20 Banded Pull Aparts
12 Banded Bench Press Video
20 Banded Curls
Then
2 Rounds
10 Push Ups
10 Alt DB Snatch
10 Strict Knee Raise
Then
2:00 Min Double Under Practice
Strength: 20 Mins
WRITE DOWN THE WEIGHTS YOU USE SO NEXT TIME YOU DO THIS YOU CAN TRY AND GO HEAVIER
3×25
(9 mins) Every three mins perform
25 Bench Press (AHAP)
Note: The goal is to try and go As Heavy As Possible while keeping doing 25 unbroken reps aka not allowed to rack the bar or rest the bar on your chest until you have achieved the 25 reps.
2 min rest/reset
3×15-20 reps
(9 mins) Every three mins perform
Negative DB Incline Fly Into Coffin Press
Incline DB Curls
Metcon: 14 Min HARD Cap
“May The 4th Be With You”
4 Rounds
10 T2B-3PO
20 Alternating Single Hand Solo DB Snatch
30 Jabba The Double Hunders
“Do Or Do Not, There Is No Try.” – Yoda
Functional Bodybuilding Class
B WEEK Volume week
Monday: Chest and Biceps
1) Bench Press 4×25
2)Super Set 3×12-15
DB Incline Bench Press
EZ Bar Curls
3)Super Set 3×12-15
Flat Bench Alt. DB Bench Press
Close Grip Straight Bar Curl
4)Super Set 3×12-15
Incline Flies
Incline Hammer Curls
5) Push Up Ladder 2 Sets
10 reps wide grip Push Ups
10 Reps Smith Machine Low elevated wide grip Push Up
10 Reps Smith Machine Medium elevated nutral grip Push Up
10 Reps Smith Machine High elevated Narrow grip Push Up
10 Reps Smith Machine High elveated Reverse Narrow grip Push Up
6) Inclined EZ Bar Curls (preacher style) 3×12-15
7)Burnout Sessions Cable Fly Neg breath stroke 3×12-15
8) 1xMax Effort
Alt. DB Curls Drop Set
