Greetings Hooligans!

We are excited to email you to let you know we now officially have 24/7 access!

What does this mean? This means, starting October everyone’s membership will have access to the gym during “Off Hours” via an app on your phone! When your payment comes out for your October membership you will also get an email from “KISI” showing how to download the app or you can go to the App Store on your phone to pre download it. Once you have downloaded the app and your payment has gone through for October you will be able to scan you phone on the door pad that’s located to the left of the doors and have access to the gym!

With this our new Unlimited CrossFit memberships now include 24/7 access, one InBody Scan per month, access to 7 CrossFit Classes per day including our Olympic lifting class on Wednesdays! Ladies you will also have access to our new “Ladies Power Hour” at 11:00am previously know as “MomFit”.
This means you get all of this as part of your normal Unlimited membership!
With these additions we have adjusted membership rates.
Membership rates will be increasing as of 10/1/24. For the majority of members, this will only be an increase of $5-10.00 per month.

Reminder
To help offset the cost we are now part of TrueMed.
TrueMed offers a service to CrossFit participants, facilitating the use of HSA/FSA funds for memberships by providing a letter of medical necessity (LMN) after a simple qualification process. Upon approval you will be eligible for HSA/FSA reimbursement of your monthly membership fees. Please click the link below to get set up!

https://app.truemed.com/crossfit/qualify/tm_qual_yva942xdwy

We continue to strive to be the best functional fitness / CrossFit gym in Colorado by providing the best community, coaches, programming, facilities and adopting new ideas and technologies like the 24/7 access. With cost increases for the technology and increases in rent annually, we hope you understand our decision to increase rates and give all athletes 24/7 access. If you have already signed up for the 24/7 access and inbody scans, your rates will be dropped in line with the price points below.

New rates for all current athletes and families will be as follows:

$155.00 per month: Unlimited CrossFit (autopay)
$145.00 per month per person: Couples Unlimited CrossFit (autopay) ($100/mo each for any additional family members)
$145.00 per month: 1st responder / Military, Veteran, First Responders, CSU, UCHealth & Larimer County employees

$135.00 per month: Student / 1st responder / UCH Unlimited CrossFit
(I.D. and autopay required)

All current DNR athletes rates will be fixed as above with no contracts, only auto payments. If you choose to discontinue your membership at anytime then rejoin later then the following rates and contracts would apply:

$185.00 single month: Unlimited CrossFit
$165.00 per month: Unlimited CrossFit (autopay)
$145.00 per month per person: Couples Unlimited CrossFit (autopay)  ($100/mo each for any additional family members)
$145.00 per month: 1st responder / Military, Veteran, First Responders, CSU, UCHealth & Larimer County employees

$135.00 per month: Student
(I.D. and autopay required)

$175.00: 10 Class Pass / $105.00: Youth 10 Class Pass (12-17 yrs of age)
*All discounted rates require a minimum 3 month auto pay commitment*

Thank you for your commitment to achieving your goals and entrusting CF DNR and our great coaches to help you reach them while helping Kody and Kyle chase our dreams in the process!

Stay Strong Hooligans,
Kody and Kyle Knapp
Info@CrossFitDNR.cmo 970-213-3974

Freedom WOD Classes

Warm Up: 8 Mins
4 Round Air Squat Tabata :20/:10
10 / Side Jane Fonda Leg Lifts
10 / Side Long Lever Hamstring Bridge
N-S-N Band Monster Walk
1:00 / Side Couch or Pigeon Stretch

Metcon: 8 Mins
“Tropic Thrusters”
3 Min AMRAP
4 Thursters 95/65
4 C2B Pull Ups

2 Min Rest, Then:

3 Min AMRAP
4 Thrusters 95/65
4 T2B

R&R: 5 Mins
Rest and stretch Hips

Strength: 20 Mins
Every 3:00 x 3 Sets – Rd 1 ~ 60% and build each round. Last round should suck!
15 Back Squats
Then:
2 OR 3 x Supersets (time dependent and also listen to your body)
15 Back Rack Cyclist Squats OR 8/side Back Rack Lunges
15-20 Dual Sumo KB 3/4 DL
2:00 Rest Between Sets
*Place KBs in center of gym and use the weight that is right for you

Functional Bodybuilding Class

A WEEK: Heavy week
Monday: Chest and Biceps:

1)Heavy Bench Press 5×5 pyramiding

2)Giant Set 3×8-12 pyramiding
Isometric Push Up (Wipers) Or Push Ups with a 3-5 sec pause at the bottom
Single Arm DB Bicep Curl (Preacher)
DB Bench Press

3)Drop Set x3 sets
Incline DB Bench Press
3/5/7/9+9 Flys

4)Giant Set 3×8-12
Cable Scraper Bicep Curls
DB Decline Bench Press
Cable Skull Crusher Bicep Curls (high to low)

5)Giant Set 3×8-12
DB Pull Overs
DB Crusher Press
Cable Cross Over (low to high)

6)Finisher:
1 Set ME Bench Press Breathing Set
1×8-10 w/ 5 sec Eccentric/Concentric Bicep Curl

Alternative Finisher:
Push Up Ladder
10 Wide Grip (turn hands out)
10 Smith Machine Low W/Wide hands (index fingers on loops or wider)
10 Smith Machine 3 Levels Higher (pinky fingers on loops)
10 Smith Machine 3 Levels Higher (pinky on edge of knurling)
10 Smith Machine Same Level Reverse Grip (index fingers on edge