March 11, 2024 by DNRadmin

3/11/24

CrossFit DNR Open Prep Best Gym In Fort Collins 2024 CrossFit Open

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Well done on 24.2 everyone! Make sure you submit your scores for 24.2 before 6:00 p.m today at games.crossfit.com
Remember this Friday after the Open we will be celebrating at Taco Stop and doing the raffle for the custom DNR Metcons!

Freedom WOD Classes

Warm Up: On a 8:00 clock (yes you have a time cap)
Get your heart rate up
3:00 Bike or Row
1:30 Hip & Ankle Opener
Then
10 Scap Pull Ups
10 Kip Swings
10/Side Lying Lateral Leg Lifts w/ Pause
20 Air Squats
20 Alternating Lunges

Mobility: 15 mins
1:30 / Side LAX Roll Glutes
1:30 / Side LAX Roll Rotator Cuff
Coach lead stretch sequence x 1 Rounds
3:00 Band Shoulder Stretch
Cat Cows
Down Dog & Up Dog Flow
Pigeon
Hurdler Stretch
Happy Baby

Metcon: 18:00 Clock
4 Rounds of:
3 Min AMRAP
3 Clusters 115/75
5 C2B Pull Ups OR 1-3 Bar Muscle Ups
5 HSPU
5 Lateral Bar Over Burpees
2:00 Rest Between Each AMRAP
*Treat each 3:00 amrap like it’s own workout. No pacing.

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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