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: 10 Mins
Two Rounds
Partner “A” Bike: .3
Partner “B”
5 Snatch Grip Deadlifts
5 Hang High Pulls
10 Hang Power Snatch
Then Switch
Mobility: 12 Mins
1:30 / Side LAX Roll Glutes
1:30 / Side LAX Roll Quads
1:30 / Side Couch Stretch
1:30 / Side Pigeon Stretch
Metcon: 20 mins
In Teams of Two Complete
4 Rounds of
4 Min AMRAP
8 Cal Bike
6 Snatch Grip Deadlifts 95/65
4 Hang Power Snatch 95/65
1 Min rest between AMRAPS
Complete a full round then rest while your partner does the same, keep alternating until 4 mins expires. Only one person can work at a time.
Functional Bodybuilding Class
WEEK B Volume week
Thursday: Shoulders
1) 4×25
Shoulder Press
2)3X12-15
Incline Shoulder “I”,“Y” & “T”
3) 3×12-15
Seated Alternating DB Shoulder Press
Seated Alternating DB Shoulder Press
4) 3×12-15
Seated Alternating DB Shoulder Press
Rear DB Fly
5) 3×12-15
Arnold Press
6) 3xME
Lat Raise Drop Set
7) 3xME
Front Raise Drop Set
Ladies Hour:
Warm Up:
100 M Run
Then
2 Rounds 30 Sec at each
Walking Samson Stretch
Inchworms
Banded Pull Aparts
Barbell Pull Ups
Knee Push Ups
Air Squats
Strength:
No Strength today
Metcon: 27 mins
7 Min AMRAP
100 M Run
5 Pull Ups
Rest 3:00, then:
7 Min AMRAP
100 M Run
10 Push Ups
Rest 3:00, then:
7 Min AMRAP
100 M Run
15 Air Squats
