January 5, 2024 by DNRadmin


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


Open Registration Begins – Jan. 9, 2024.

What should this years CrossFit Open Theme Be?

Freedom WOD Classes

Warm Up: 12 Mins
2 mins casual Row, Ski or Bike
10 Crossbody Mountain Climbers
10 Bicycle Crunches
10 Sit Ups
3 mins /side Quad Barbell Smash

Strength: 10 Mins
3 Rounds (5 mins)
20 Reverse Crunch
20 Hollow CrossBody Mountain Climbers
20 Straight Leg Hip Lift
20 Starfish Crunch / Bicycle Crunch
20 Sec Rest
ME Hollow Hold or Rocks

Metcon: 12 min cap
3 rounds for time of:
20 Alternating KB Russian Swings 53/35
20 GHD Sit Ups / V-ups or Tuck Ups

Functional Bodybuilding Class


Session 1: Steady State Effort averaging 120-130 BPM for 15 Minutes.
Choose ONE from…
1) Weighted Vest Uphill Walk
2) Bike x 15 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 5 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 5 minutes EMOM 6-10 Burpees each min

Session 2: 60 Minutes

Legs Day The Day We Die

180 Walking Lunges
1 Set Do Not Rest Or Pause

Leg Extensions
6 sets 50 reps, 60 reps, 70 reps, 80 reps, 100 reps
no more than 60 sec between each set.

4 Way Hack Squat
3 Sets x 20 Reps at each
20 Feet Together
20 Heels in Toes out
20 Feet Wide Halfway up
20 Feet Wide Full ROM
try to take as little rest as possible between the variations

Deadlift SuperSet
3 Sets
10 each leg Split Stance KB Deadlift
20 Sumo Deadlift (barbell)

Squat Till You Drop Then Get Up and Do More
1 Set x 100 Reps
pick a weight that you can get 50 to 60 reps, fall over, throw up, change the weight, finish, throw up again


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

    (970) 213-3974


    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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