June 21, 2024 by DNRadmin


CrossFit DNR Dude Dad Taylor Calmus Best Gym In Fort Collins


If you are looking for something fun to do, click the link below and buy tickets to Dude Dads Comedy show tonight in Greeley!


Freedom WOD Classes

Warm Up: 10 Mins
Walking Samson Stretch down and back
10 Kipping Swings
10 Strict Press
15 Banded Pull Aparts
10 Push Press
15 Banded Pass Throughs
10 Jerks
10 Pull Ups

Strength: 20 Mins
10 Min to warm up to 80%
10 min EMOM x 1 Jerk Drive video + 1 Jerk

Metcon: 12 Min Cap
4 Rounds
Complete 1 Round On the 3 Minutes:
3 Back Squats 315/225 Scaled 225/155 or 155/110
4 Bar MU or 8 C-2-B Pull Ups 
15 Wall Balls 30/24 Scaled 20/14

*Muscle Ups can be banded or jumping if needed.*

Functional Bodybuilding Class

Friday: Arms Bicep/Tricep (Optional Day)

1)Century Set
100 Cable Bicep Curls (rest/pause)

2)Century Set
100 Cable Tricep Curls (rest/pause)

3) 4×8-12 Super Set
Incline DB Curls
Rope Tricep Ext

4) 4×8-12 Super Set
Reverse Curl
Incline Skull Crushers

5)  4×8-12 Super Set
Incline Seated DB Hammer Curl
Tricep Kick Backs

6) 4×8-12 Super Set
Close Grip Straight Bar Curl
Single Arm Reverse Cable Ext

7) 4×8-12 Super Set
Alternating DB Curls
Straight Bar Cable Ext

8) 3xME
Incline Bench Preacher EZ bar Curl


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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. 

      Still Have A Question?

      We Respond Fast! If we don't respond to your message in 15 minutes, WE OWE YOU 15 BURPEES!

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