February 19, 2024 by DNRadmin

2/19/24

CrossFit DNR Open Prep Best Gym In Fort Collins 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

    22    Tyler Jordan

    23    Stephanie Starek

    24    Chandler Dalton

    25    Marcelo Plioplis

    26    Katherine Quindlen

    27    Tim Jaglinki

    28    Gabie Kale

    29 Kenneth Zetye

30 Susie Boyle

31 Monica Blakeley

32 David Saucedo

33 David Fohrman

34 Pat Attkisson

35 Jeff Walls

36 Becca Fisher

37 Kale Creech

38 Kyle Knapp

39 Jamie Cardenas

40 Sean Barron

41 Lusan Dellagrotte

42 Rindi Wood

43 Travis Hufford

44 Matheus Sathler

45 Courtney Stewart

46 Mary Preston

47 Jeremy Narvaez

48 Wyatt Brinkley

 

Freedom WOD Classes

Warm Up: 10 Mins
Then 2 Rounds
10 Banded Pull Aparts
10 Push up
10 Banded or PVC Pass Throughs
10 Hang Power Snatch

Mobility: 6 mins
90 sec /side Lax Ball T-spin
90 sec/side Lax Ball Chest/Shoulders

Strength: 20 Mins
Week 11: Last week of heavies
5×5
Bench Press
Working up to your heaviest set of 5 reps aka 5 rep max

Metcon: 14 Min HARD Cap
14 EMOM
10 Push Ups
5 Hang Power Snatches 95/65 Scaled 75/55

Advanced athletes can scale the weight up as they see fit

Functional Bodybuilding Class

Week 11:

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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