June 13, 2024 by DNRadmin


CrossFit DNR best Gym In Fort Collins Best Of NoCo 2020 2021 2022 2023 2024 Happy Birthday


Tell Your Friends: July Fundamentals Is Free For Anyone New To CFDNR!

Freedom WOD Classes

Warm Up: 5 Mins
10 Inchworms (no push up)
10 Anchor Point T-2-B
10 RDL
10 Strict Knee Raises
10 Deadlifts
10 Kipping T-2-B

Strength: 15 Mins
10 min EMOM x 3 reps @ 70%

Metcon: 20 Min Cap
Partner Up
20 Min AMRAP
4 Deadlift 135/95
8 Wall Balls 20/14
12 T-2-B

Athlete “A” must complete a full round while athlete “B” rest. Then Switch once the round is completed. Only one person is working at a time.

Functional Bodybuilding Class

Thursday: Shoulders:
1)Seated Alternating DB Shoulder Press 5×5

2)Giant Set: 3×8-12
DB Bent Over Rear Raises
DB Lateral Raises
DB Front Raise

3)Super Set: 4×8-12
Seated DB Shoulder Press
Seated DB Lateral Raises

4)Giant Set: 3×8-12
Cable Single Arm Lateral Raises
Cable Single Arm Front Raise
Cable Single Arm Rear Extension

5)Giant Set: 3×8-12
Car Drivers
Up Right Rows
Cable High Row (face pulls w/rope or individual handles)

6)Super Set: 4×8-12
Seated DB Arnold Press
Seated DB Bent Over Rear Raises

7)Finisher: 1xME Drop Set
Front DB Raises
Later DB Raises


Warm Up 5 Mins
1 Min of Each
Air Squats

Strength: 15 mins 
Giant Set
2 sets
X-Band Lateral Walks video or Monster Band Lateral Walks video
**full length of the gym down and back (east-west) do not drag your feet**
12-15  Double KB Sumo Deadlifts
12-15 /leg Single Leg Hip Thrust video add weight to your lap if needed
90 seconds rest between sets

Metcon: 16 Min Cap

Partner Up
16 Min AMRAP
4  Cal Row 
8 KB Deadlift 
10 Wall Balls


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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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