It’s Talk Like A Pirate Day!  Don’t forget to sign up your Goonies themed Halloween shirt. Sign up list is on the Ipad at the front desk.  Freedom WOD Classes Warm Up: 5 mins Row 200 or bike .3 mile 2 Rounds 5 Dragon Flags 10 Air Squats 10 Banded Good Mornings Row 200 or

Regroup. Rebuild. Recover.  Start Spreading the word, Sunday November 3rd is our 2nd annual fundraiser for Vets4Life. This year will be a Rucking Scavenger Hunt around Fort Collins! Look for more details in the coming weeks.   Freedom WOD Classes Metcon: 5 Mins High Knees Butt Kicks Floor Sweepers then 2 Rounds 8 Hang Power Cleans

It’s that time of the year…. the CrossFit Open is here. The Open is a time for personal growth as well as community growth. If you’re not sure about signing up or not sure what the CF Open is, ask a coach. Click the link below to register 2020 CrossFit Open Registration Freedom WOD Classes

The CFDNR community never ceases to amaze. If there is an event near or far we are there with athletes competing, cheering and supporting each other. Over the past 4 years we, CFDNR have been the BIGGEST supporter of Project UpLift hands down, which is a testament to our communities drive to want to help

We have a few teams signed up for Saturdays Project Uplift competition at Madwire in Fort Collins. If you get a chance go down and show your support! Freedom WOD Classes Metcon: 5 Min 2 Rounds 10 Banded Shoulder press (pull band apart on the way down) 10 Banded “W” 20′ /side X Band Walks

Today at 6:20pm is lululemon’s back to school wod that is free for all CSU students. If you see a new face in the gym please make them feel welcome!  Freedom WOD Classes Warm up: Plate warm up Strength: DeadLift 10 min 10 Rep Max touch and go (no more than 3 attempts) Then: Core