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.

The cool thing is that for any referrals to friends you get to sign up for a month, you get $20 off your next month and they get $20 off their next full month following the 7 week promotion. Warm Up: 10 mins Med Ball tic-tack-toe Mobility: 6 min Quad smash Strength: 6 Min Rotating

Warm Up 10 min 3 rounds 7 Hang Power Snatch with Unloaded Bar 7 Back Squats with Unloaded Bar Mobility: 5 mins Barbell smash chest and bicep Strength: 15 Mins 3×8 Super Set Climbing Straight Bar Skull Crushers Lat Press Down (use band and pvc) Metcon: 3 Rounds 50 Squats 7 Muscle Ups (ring or