February 26, 2024 by DNRadmin

2/26/24

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     31 Monica Blakeley
    2    LINGLING GALLACHER     32 David Saucedo
    3    BRI RISK     33 David Fohrman
    4    REBECCA TERRY     34 Pat Attkisson
    5    KELSEY BROWN     35 Jeff Walls
    6    NOELLE FILLO     36 Becca Fisher
    7    PATRICK LACOUNT     38 Kyle Knapp
    8    CHARLES SPARKS     39 Jamie Cardenas
    9     DAVID WILSON     40 Sean Barron
    10    LIZA WHITE     41 Lusan Dellagrotte
    11    ARISTO CAUWELS     42 Rindi Wood
    12    KODY KNAPP     43 Travis Hufford
    13    Fred Porter     44 Matheus Sathler
    14    Jen Warner     45 Courtney Stewart
    15    Clay West     46 Mary Preston
    16    Monica Sether     47 Jeremy Narvaez
    17    Melinda Macpherson     48 Wyatt Brinkley
    18    Marc Welch     49 Sheila Dye
    19    Dirk Nelson     50 Andi Rose
    20    Stephanie Freier     51 Bryan Zerr
    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

  Freedom WOD Classes

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

Strength: 20 Mins
Week “B” AKA Unilateral Isometric Body Balancing
Station 1
Giant Set:
2 sets x 8-15 Reps
Isometric Push Ups with 2 second pause 1 inch off ground
Alternating DB Curls
Alternating DB Bench Press
90 seconds rest between sets

Station 2
Giant Set:
2 sets x 15-20 Reps
DB Fly
DB Barrel Press
DB Coffin Press
**No reset between movements so pick a weight that you can get everything done without setting the DB’s down

Metcon: 15 Mins
30 Rounds for time:
1 Muscle Up / 1 Strict Pull Up + 1 Strict Dip
2 Floor Press 135/95 scaled 95/65
3 Power Cleans 135/95 scaled 95/65

Functional Bodybuilding Class

Week 12 Greatest Hits:

Monday

Session 1: Steady State Effort averaging 120-130 BPM for 30 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
Cable Rope Extensions
1 set x 100 Reps rest/pause to 100 reps (pick a weight you can get around 30 reps on the initial attempt. Rest =  holding the rope/weight your not allowed to let go until all reps have been completed)

No Rest Move Right Into:

Cable Straight Bar Curls
1 set x 100 Reps rest/pause to 100 reps (pick a weight you can get around 30 reps on the initial attempt. Rest =  holding the rope/weight your not allowed to let go until all reps have been completed)

No Rest Move Right Into: (this is not a typo)

Cable Rope Extensions
1 set x 50 Reps rest/pause to 100 reps (pick a weight you can get around 30 reps on the initial attempt. Rest =  holding the rope/weight your not allowed to let go until all reps have been completed)

No Rest Move Right Into: (this is not a typo
Cable Straight Bar Curls
1 set x 50 Reps rest/pause to 100 reps (pick a weight you can get around 30 reps on the initial attempt. Rest =  holding the rope/weight your not allowed to let go until all reps have been completed)
TriFucta giant set
3 sets x 20/20/Failure 
EZ Bar Seated French Press
EZ Bar Skull Crushers 
Close Grip EZ Bar Bench Press (slow)
(perform 20 french press / 20 skull crushers / max effort to failure close grip press)

BiFucta giant set
3 sets x 20/20/20
DB Seated Curls Partials (top to half down)
Incline DB Curls
Standing DB Curls w/ exaggerated lean (ask me for a demo) 

Biceps Giant Set
1 Set
20 Reps Reverse Cable Curls
20 Reps Close Grip Cable Curls
20 Reps Wide Grip Cable Curls
20 Reps Wide Grip Drag Curls
Do all 4 exercises without stopping = 1 set
No Rest Move Right Into: (this is not a typoTricep Giant Set
1 Set
20 Reps Partial Rope Extensions (bottom)
20 Reps Partial Rope Extensions (top)
20 Reps Full ROM Rope Extensions
ME Close Grip Push Ups
Do all 4 exercises without stopping = 1 set
Repeat above for one more set of each giant set bicep to tricep

 

 

 

    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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