February 5, 2024 by DNRadmin

2/5/24

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

Freedom WOD Classes

Warm Up: 10 Mins
250 m Row, Skierg or Bike .6
Then 2 Rounds
10 Push up
10 Banded or PVC Pass Throughs
10 Hang Power Cleans 

Strength: 20 Mins
Week 9:
5×5
Bench Press
Working up to your heaviest set of 5 reps aka 5 rep max

Metcon: 14 Min HARD Cap
3 Rounds 
10 Strict Ring Dips 
15 Hang Power Cleans 115/75
500m Row / 500m SkiErg / .6 Bike 

We are working on Barbell cycling, so the goal is to complete the Hang Power Cleans in no more than two sets but try to go unbroken. 

Functional Bodybuilding Class

Week 9:
Monday

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 Mins 

-Rope Extensions
2 sets x 100 reps
Rest pause to 100 reps (pick a weight you can get around 30 reps on the initial attempt)

-Super Set 2-3 Sets x 20 Reps
DB Incline Skull Crush
DB Seated French Press

-Super Set 2-3 Sets x 20 Reps
Cable French Press
Overhead Rope Extensions

-Close Grip Bench Press (slow)
3 sets to FAILURE (pick a weight you can get 20 reps with but you won’t)

-Straight Bar Cable Curls
2 sets x 100 Reps
Rest pause to 100 reps (pick a weight you can get around 30 reps on the initial attempt)

-Super Set
2-3 Sets x 20 Reps
Preacher EZ Bar Curl (Close Grip)
EZ Bar Drag Curls (Wide Grip)

-Super Set
2-3 Sets x 20 Reps
Reverse Grip Cable Curl
Regular Grip Cable Curl

-Incline DB Curls (slow)
3 Sets to FAILURE (pick a weight you can get 20 reps with but you won’t)

Extra credit (Optional)
Conditioning aka Metcon

EMOM (Every Minute On the Minute) for 12 min
Min 1: Bike For Calories
Min 2: Max Hanging Knee Raises or Anchor Point T-2-B
Min 3: Burpee to Box Jumps or Step Ups
Min 4: Rest 1 Minute

    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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