February 16, 2024 by DNRadmin

2/16/24

CrossFit DNR Brother Bro's CrossFit Open 2024 best gym in Fort Collins best gym in Northern Colorado best coaches best athletes best programming best community

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Today is the final day to order your Open Shirt!

Freedom WOD Classes

Warm Up: 10 Mins
2 Rounds
50′ shuttle jog down and back
8 Burpees
50′ shuttle jog down and back
8 DB Deadlift
50′ shuttle jog down and back
8 Strict Knee Raises

Mobility: 5 mins 
2  mins /side Couch Stretch

Rotational Core Strength: 8 mins
2 Rounds
40 Seconds On / 20 Second Off
Reverse Crunch
Hollow Rocks or Holds
Hollow Mountain Climbers
 Plank Crunches (video) or Plank Hold

Metcon: 15 min Cap
For Time
10-8-6-4-2-2-4-6-8-10 Reps of:
Alternating DB Burpee Deadlift video 50/35 (Advanced athletes 70/50)
Knee-2-Elbows

50′ shuttle sprint down and back at the start of each round.

Example:
Shuttle sprint
10 Alt DB Burpees DL
10 K-2-E
Shuttle Sprint
8 Alt DB Burpees DL
8 K-2-E

Functional Bodybuilding Class

Friday:

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

Giant Set
3 Sets
10 Reps Partial Hack Squat (bottom to half up / narrow stance)
10 Reps Partial Hack Squat (top to half down / narrow stance)
10 Reps Hack Squat Full ROM (narrow stance)
Do all 4 exercises without stopping = 1 set

Giant Set
4 Sets
20 Lying Leg Curls (pointed toes)
20 Lying Leg Curls (toes pulled to shine)
20 Split Stance DB Deadlift (10 per leg)
40 Walking Lunges (use bar on back if you need more)
Do all 4 exercises without stopping = 1 set

Hamstring Nordic Curls
3 Sets x 10 Reps
Can Sub With Hamstring Glute Bridges (on frisbees)

Calf Raises
4 Sets
ME Reps Standing Calf Raises

    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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