January 22, 2024 by DNRadmin

1/22/24

CrossFit DNR Fort Collins Colorado Best Gym In NoCo 4 years in a row 2024 CrossFit Open

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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

  1. NATHAN TRUJILLO
  2. LINGLING GALLACHER
  3. BRI RISK
  4. REBECCA TERRY
  5. KELSEY BROWN
  6. NOELLE FILLO
  7. PATRICK LACOUNT
  8. CHARLES SPARKS
  9.  DAVID WILSON
  10. LIZA WHITE
  11. ARISTO CAUWELS
  12. KODY KNAPP
  13. Fred Porter
  14. Jen Warner
  15. Clay West
  16. Monica Sether
  17. Melinda Macpherson
  18. Marc Welch
  19. Dirk Nelson
  20. Stephanie Freier
  21. Taylor Reeves

 

Freedom WOD Classes

Warm Up: 10 Mins
250 m Row or Bike .6
Then 2 Rounds
10 Inchworms w/ push up
10 Banded Pass Throughs
5 Burpees

Strength: 20 Mins
Week 7:
5×5
Bench Press
Working up to your heaviest set of 5 reps aka 5 rep max

Metcon: 14 Min HARD Cap
“Death Race”
5 Rounds:
15/12 Calorie Bike, Row or Ski
10 Burpees

Advanced Athletes 10 min Hard Cap 

Functional Bodybuilding Class

Week 7 Time Of Death:

Monday

Session 1: Steady State Effort averaging 120-130 BPM for 25 Minutes.
Choose ONE from…
1) 20 Minutes Weighted Vest Uphill Walk
2) Bike x 20 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 10 minutes perform AMRAP 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x 10 Minutes, then in remaining 10 minutes EMOM 6-10 Burpees each min

Session 2: 60 Mins

Arms Day
Super Set
6 Sets x 20 Reps at each movement
Straight Bar Cable Curl
Straight Bar Cable Extension
60 Sec Rest Between Sets

Super Set
6 Sets x 20 Reps at each movement
Ez Bar French Press
Close Grip Bent Over Curls
60 Sec Rest Between Sets

Super Set
6 Sets x 20 Reps at each movement
Cable Rope Curls
Rope Extensions
60 Sec Rest Between Sets

    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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