Attention all Pounds for Pups teams and max out sesh lovers: Coach Blake is going to have a practice and strategy day to get ready for the event on Saturday, July 8 during the 11am open gym time. This will be a time to take a test run at your lifts and strategize for

Warm Up: 3 Rounds w/ unloaded barbell 5 DL 5 Front Rack Lunges 5 Back Squats Strength: 15 Mins Mobility between sets 3×8 Giant Set Climbing Wall Hack Squats (close stance) Romanian DL Bulgarian Split Squat Metcon: 30 Alternating Lunge 50 Double Unders 40 Wall Balls 20/14 20 Burpees 40 Wall Balls 20/14 50 Double

CrossFit DNR starting the day off right with the Fort Collins FireKracker 5K run! Fun fact: the 5K run is the most programmed workout on the CrossFit.com Mainsite! Happy 4th of July everyone! 🇺🇸🇺🇸🇺🇸🎆🎇 Metcon: For Time: 5K

The Gym will be closed on Tuesday the 4th. But you can still get your workout on, Join the CFDNR Hooligans in running the Firecracker 5K July 4th. Wear your best Red, White, and Blue!!! http://firekracker5k.com/ Warm Up: 5 mins 400 M Run 15 Hollow Body Kip Swings 15 Push Ups Strength: 12 mins 3×8

July 2017 Athletes of the Month

Happy BDay Mark!   Metcon: Partner Wod Partner For Time: 1000 m Row 200 Double Unders 100 Bench (135/95) 100 Alternating Back Rack Lunges (95/65) 100 Burpees 200 Double Unders 1000m Row All reps split between partners. One works while one rests.