More details on our Friday Night Pool Party:
Where: 1831 Valley Forge Ave, Fort Collins, CO 80526
When: 7:00pm – 10:00pm
We will Bring Food – Burgers/Hot Dogs – Cesar (Taco Stop) Nacho Bar and Margaritas
Bring Your Own Drinks

This event is sponsors by our entrepreneur athletes!

Every Business link below, belongs to an athlete(s) that is part of the DNR community!

NoCo Diving

The Flip Lab

Attkisson Physical Therapy (Inside CFDNR)

The Taco Stop

Home To Heaven veterinarian services

Foco Legal Services

Porter Real Estate

Charles Sparks REMAX Alliance Broker Associate

Rise-N-Shine Rentals

CrossFit DNR

Freedom WOD Classes

Warm Up 10 Mins
2 Rounds (10:00)
:30 HS Hold
10 Pike Push Ups
10 Push Ups
10 Air Squat
10 DB/KB Hang Clean
10 Kip Swings
10 Jumping Pull ups

Strength/Conditioning: 12 Mins Cap
Week “B” 12 Mins (allow for 10-15 mins)
EMOM x 5 Rounds Complete
6-7 Handstand Push Ups AHAP
Or
4-5 Wall Walks AHAP
2 Min Rest
EMOM x 5 Rounds Complete
6-7 Negative Pull Ups AHAP

Metcon: 16 Min Hard Cap
“Green Thumb Grinder”
For Time:
2 Rounds
50 Single DB/KB Alt Power Clean From Floor (50/35)(35/20)
15 Chest 2 Bar/Pull Up
50 Double DB/KB DeadLift (50’s/35’s)(35’s/20’s)

Note: You Can Use KB or DB for this workout. But you’ll need two matching bells. Cleans is done alternating with one bell, Deadlifts is done with two bells/one in each hand.

Functional Bodybuilding Class

WEEK B Volume week

Tuesday: Back and Triceps:
1)  4×25
Straight Bar Lat Pull Down

2) 3×20 Build Over the 3 Sets
V-Bar Low Row

3) Giant Set 3×15-20
V-Bar Lat Pull Down
Tricep Press Down
Lat Press Down

4) Super Set 3×15-20
T-Bar Row
Cable Rope French Press

5) Giant Set 3×15-20
Stand Single Arm Cable Row
DB Tricep Kick Back
DB Bent Over Row
*Do everything on the right arm aka cable row, kick back, bent over row then switch to the left arm = 1 set

Ladies Hour: 

Warm Up 8 Mins
2 Min Casual Bike
2 Rounds
Banded Wall Clamshells
Wall RDL w/foam roller
Wall Bridge w/foam roller

Strength: 12 mins
No rotating Tabata 20/10
Glute Kickbacks with yoga block (4 rounds on one side/4 rounds on the otherside)
Bulgarian Straddle Stance RDL off bench (4 rounds on one side/4 rounds on the otherside)
45 degree feet elevated hamstring bridge off bench

Metcon: 14 Mins

14 Min EMOM
Odd: 175 – 150 M Row
Even: 20 Russian KB Swings