September 26, 2023 by DNRadmin


CrossFit DNR 10th year anniversary Halloween Party October 27th Best Gym In Fort Collins Best Community Best Athletes Best Coaches Best Programming FUN


10 Years Of Making Monsters Our First Workout In Our First Location Was On October 31st, 2013. Making This Halloween Our 10 Year Anniversary! We Would Like To Invite Every Single Person That Has Been Part Of This Journey To Come Celebrate With Us On Friday October 27th. This Years Party, Is Just That.. A Party! So Figure Out Your Costume & Join Us For A Night Filled With Music, Dancing, Drinks And Most Importantly, Community, FUN And Memories! Halloween Shirt Pre Order Deadline Is Friday September 29th!

Freedom WOD Classes

Warm Up: 10 Mins
1:30 / Side LAX Chest
Then 2 Rounds:
20 Banded Tricep Extensions
10 Wallglides
10 Cuban Rotations
200 M Run / Row

Strength: 15 Mins
Bench Press
10 Min EMOM
0:00-3:00 (4 rounds) = 5 reps
4:00-6:00 (3 rounds) = 3 reps
7:00-9:00 (3 rounds) = 1 rep
*Start at 50% of your 1RM and add weight every round or two. Finish around 85-90%

Metcon: 16 Mins
8 Round Rotating Tabata :20/:10
Push Ups
Russian KBS 53/35
Double Unders / Singles
Slam Balls *#25 or lighter
*Have all slam balls in the middle of the gym and share them. Start at different stations in order to share appropriate weights

Functional Bodybuilding Class

Morning Fasted State Cardio
Session 1: Steady State Cardio Effort averaging 120-130 BPM for 35-40 Minutes.
Choose ONE from…
1) 20 Mins on Step Machine
2) 20 Mins on Elliptical
3) 20 Mins on Bike
Evening Bodybuilding
Session 2: 60 Mins 
-Super Set
3 sets x 100 Reps
Bus Drivers
Front Raises
-Seated DB Side Lateral Raises
3 Sets x 12-8 reps
12 Partials at the top + 12 Full Reps + 12 Partials at the bottom + 10 Sec Hold
-Eye Level Cable Face Pulls
3 Sets x 12-8 Reps
-High Rear Delt Cable McDonald Flys
3 Sets x 12-8 Reps
-High/Low 45 Degree Angle Down Rear Cable Flys
3 Sets x 12-8 Reps
-Smith Machine Seated Shoulder Press REST PAUSE
3 Sets 12-8 Reps
-Straight Bar Cable Front Raise Drop Sets
3 Sets x 12 reps /drop set w/4 sec negative
-Super Set
3 Sets x 12-8 Reps
Seated Cable Rear Delt Flys
Seated DB Side Lateral Raises


    [honeypot level]


    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!

      [honeypot level]