Freedom WOD Classes Warm Up: 5 Mins .3 Bike / 250 M Row :30 Flutter Kicks :30 Plank 10 Kip Swings 5 Strict Pull Ups 5 Kipping Pull Ups .3 Bike / 250 M Row Mobility: 6 Mins 2:00 / Side Roll Hip Flexors 1:00 / Side Samson Stretch Core Strength: 5 Mins 5 Min

Freedom WOD Classes Warm Up: 5 Mins Plate Warm Up Mobility: 4 Mins 2:00 / Side Lax Roll Posterior Shoulder or Traps Strength: 10 Mins Strict Press – Build to a Heavy Suggested Rep Scheme – 6-4-2-1-1-1 *Not looking to PR. No misses! *Record # to use for %s Home WOD: 14 Min Cap For

Class updates: With our new Liberty Fundamentals Class about starting today and our current guidlelines with Larimer County, we will not be offering a 7:20 pm class but will still be offering open gym. If there is space inside, athletes will be allowed to do normal program inside but will not have a coach leading

We need your help with a few things! We may be biased, but we think we’re the best CF gym in NOCO and would love your vote to make the title official! Please use the link to nominate CrossFit DNR for the best CrossFit gym under the “Health & Beauty” category! This Saturday will be

Mark your calendars for Saturday, June 27th! Our second annual PRIDE WOD is one month away. We are still working on details for this event as it will likely look different with our current regulations but you can bet your ass we’re gonna make it happen! Freedom WOD Classes Warm Up: 5 Mins 5 Min

Freedom WOD Classes Warm Up: 5 Mins 2 Rounds: :30 Air Squats :30 Burpees :30 Alternating Lunges :30 Mountain Climbers :30 Unloaded Barbell RDLs *Treat this as a warm up and not an AMRAP Strength: 10 Mins Back Rack Lunges – Not Alternating 3 x 10 / Side Back Rack Lunges – Moderate Weight Rest