https://givebutter.com/dnr-is-saving-lives-2026
****Important announcement****
We have teamed up with Tash to help her raise money for her nonprofit!
Click The Link Above For More Info And To Donate!
Crossfit DNR – Let’s Make Waves for Water Safety
This is our first time running this fundraiser as a DNR community, and we’re fired up to get behind one of our own… Tash Lloyd (yep, the one with the funky accent 
).
Outside the gym, Tash works for a drowning prevention nonprofit, No More Under, helping provide free swim lessons and water safety education to kids who need it most. And right now, we’re raising funds to support programs across Colorado… Denver, Greeley, and right here in Fort Collins.
Thank you for your attention to this matter and
Freedom WOD Classes
Warm Up 12 Mins
50 Calf Raises off of 45#plate
Then
2 Mins Per Calf Smash
Then
Two Rounds
Partner “A” Bike: .3
Partner “B”
15 Jump Ropes
20 Bicycle Crunches
Then Switch
Strength:
12 min EMOM
Min 1: Max Effort Hollow Hold or Hollow Rocks
Min 2: 20 Reverse Crunch
Min 3: 20 Sit-Ups
Min 4 Rest
Metcon: 18 Mins
“Oil and Water”
18 Min AMRAP With a Partner
25 Double Unders / 35 Singles
8 T-2-B
6/4 Cal Bike
You Go, I Go Style. Athlete must complete a full round before switching. Score is total number of rounds.
Functional Bodybuilding Class
Week “A” Heavy
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 Raises
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
Then
Later DB Raises
Ladies Hour:
Warm Up: 6 Mins
Warm Up
3 Rounds 0 Sec at each station
Inchworms
Sec Plank
KB Swings
KB OH Marchers
Strength: 12 Min Cap
Core Strength: 10 Mins
2 Rounds
20 Sec Hollow Plank
10 Sec Rest
20 Sec Bear Plank Knee Taps video
10 Sec Rest
20 Sec Bear plank to Side Tap video
10 Sec Rest
20 Sec Reverse Plank video
10 Sec Rest
20 Sec Reverse Plank Dips vide
10 Sec Rest
20 Sec Reverse Plank Marchers video
10 Sec Rest
Metcon:
60 Reverse Crunches
12 Kb Swings
50′ Rack Walk
40 Sit Ups
12 Kb Swings
50′ Rack Walk
20 Burpees
12 Kb Swings
50′ Rack Walk
