January 10, 2024 by DNRadmin

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CrossFit DNR Fort Collins Colorado Best Gym In Fort Collins Voted Best CrossFit Gym In Northern Colorado 2020, 2021, 2022, 2023 CrossFit Open 2024 Best Athletes Best Coaches Best community Best Programming

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Registration is officially live for the 2024 CrossFit Open! As most of you know our goal as a gym is to have 100+ athletes register and compete for the Open each year and we will highly encourage everyone to do so!

Not sure what the Open is?

The Open is about COMMUNITY and a way for YOU to test yourself on a yearly platform! Still not sure, ask a coach or fellow member to explain the what and why!

https://games.crossfit.com/register/open

Freedom WOD Classes

Warm Up: 10 Mins
6 x Wall-2-Wall-2-Wall Shuttle Run (N-S-N)
Then
2 Rounds
Monster Band Walks down and back
10 Monster Band Air Squats
Lunges down and back

Strength: 20 Mins
5×5
Back Squats
Working up to your heaviest set of 5 reps aka 5 rep max

Metcon: 13 min Hard Cap
6 Rounds:
25′ DB Single Arm OH Walking Lunge 50/35 scaled 35/25
6 x Wall-2-Wall-2-Wall Shuttle Run (N-S-N)
Note: Switch Arms On The OH Lunges Each Round.

Functional Bodybuilding Class

Wednesday:

Session 1:
Core Workout: 5 Mins
4 Rounds
20 Sec Reverse Crunch
20 Sec Hollow Rocks
20 Sec Straight Leg Hip Lift
20 Sec Rest

With remaining time:

Steady State Effort averaging 120-130 BPM for 20 Minutes.

Choose from…
1) Weighted Vest Uphill Walk
2) Bike x Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x Minutes, then w/ remaining 10 minutes perform 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x Minutes, then in remaining 5 minutes 20 Air Squats/ 10 Push-Ups

Session 2: 60 Mins
Giant Set
4 Sets
20 Reps Cable Reverse Grip Pulldowns (elbows in fixed position)
20 Reps Cable Pronated Medium Grip Pulldowns (elbows in fixed position)
20 Reps Cable Wide Grip Pulldowns
20 Reps Cable Wide Grip Trap Pulls
Do all 4 exercises without stopping = 1 set

Giant Set
4 Sets
20 Reps Bent Over V-bar Lat Row
20 Reps Bent Over V-bar Lat Row w/extension at the top
20 Reps Strict Cable V-bar Row
20 Reps V-bar Trap Row
Do all 4 exercises without stopping = 1 set

Giant Set
3 Sets
20 V-Bar Pull Downs (lean forward during the negative/lean back during the contraction)
20 Wide Grip Pressdown
ME Bar Row (like ring rows but with a bar)

    ONE WEEK FREE TRIAL

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    CONTACT

    2716 S. College Ave Suite B Fort Collins, CO, 80525

    (970) 213-3974

    https://www.facebook.com/CrossFitDNR/

    Terms and Conditions for trial week

    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. 

      Still Have A Question?

      We Respond Fast! If we don't respond to your message in 15 minutes, WE OWE YOU 15 BURPEES!

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