September 22, 2026 by DNRadmin
Halloween Shirt Pre-Order Is Live 
Click The Link Below To Place Your Order 
Order Deadline Is 10/17/26CFDNR Halloween 2026 Shirt/Tank Order Form – Fill out form
Warm Up: 15 Mins
2 Min Double Under Practice
20 Banded Pull Aparts
20 Banded Low Rows
20 Banded “Y”
20 Banded Press Downs
Then
3 Rounds
10 Jumping Pull Ups
2 Wall Walks
Then
200 M Row
Strength:
Week “C”
No Strength this week
Spend 5 Mins warming up to your working weight.
Metcon: 30 Min
“Doom”
10 Rounds for Time
20/15 calorie Row
5 Muscle Ups or 7 Ring Row to Dip (Coaches See Video In GroupMe)
5 HSPU
20 Double Unders or 40 Singles
A WEEK: Heavy week
Tuesday: Back and Tricep:
1)Negative Strict Pull Ups with a 5 second negative phase 5×5
2)Giant Set: 3×8-12 pyramiding
Lat Pulldowns
Tricep Extension w/rope
Straight Bar Lat Press Down
3)Super Set:
Narrow Grip Seated Cable Row
Tricep Straight Bar Over hand/Under Hand
4)Super Set: 3×8-12 pyramiding
Bent Over Barbell Row
DB Tricep Kick Backs
DB Incline Bench Seal Row
5)Finisher: 3xME 5 Sec Concentric/Eccentric
Single Arm Seated Row
6)Giant Set: Ticep Finisher 2xME
EZ Bar Pull Overs
EZ Bar Skull Crushers
EZ Bar Close Grip Bench Press
Warm Up – 5 Mins
5 Min AMRAP
5 Ring Rows
10 Anchor Point T2B
15 Air Squats
20 Plate Jumps
Core Development – 4 Mins
30 Seconds Each
Russian Twists
Straight Leg Hip Lift
Heel Taps aka Penguins
V-Sit Scissor Kicks or Flutter Kicks
Bicycle Crunch
Plank Step Ups
Plank Walk Outs or Plank Crunches
Mountain Climbers
Metcon – 16 Mins
8 Round Rotating Tabata (20:10)
Alternating Knee-2-Elbows
MB Clean
Ring Rows or Bar Rows
Box Jumps
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.
