March 14, 2024 by DNRadmin

3/14/24

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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Congratulations to Taco Stop for being crowned the Best Tacos in Fort Collins by the Coloradoan! And thank you for everyone who voted to support them!

The final workout of the open will be released today at 1:00 p.m then we’ll create heat times in Mindbody. Immediately after the final heat on Friday we will move the party over to Taco Stop where they’ll be providing a Fajita Bar and Fountain Drink for us. We’ll also be drawing the winning ticket for the customized DNR metcons!

Also, remember Friday we expect everyone to be rocking some St. Patty’s green

Freedom WOD Classes

Warm Up: 5 Mins
5:00 Row or Bike

Mobility: 18 Mins
2:00 / Side KB Smash Hip Flexors
1:30 / Side LAX Roll Glutes
3:00 / Side Samson or Couch Stretch
2:00 / Side Pigeon Stretch

Metcon: 16 Min Cap
For Time (or not):
40 Russian KBS 53/35
20 Cal Row / Bike
40 DU / 80 Singles
20 Cal Row / Bike
40 Slam Balls
20 Cal Row / Bike
40 Air Squats
20 Cal Row / Bike

Functional Bodybuilding Class

Thursday:

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

Chest Day Greatest F’kn Hurts

Cable Chest Fly Giant Set

3 sets x 20/20/Failure
20 Reps Cable Fly Partials at the top (two count pause)
20 Reps Cable Fly Full Range (two count pause)
Max Effort Incline Cable Fly full range (two count pause)

Decline Barrel Press w/5 sec pause at the bottom
3 sets x 12 reps

Giant Set From Hell
3 Sets
20 Incline DB Press
20 Incline DB Crusher Press
Max Effort Flat DB Barrel Press
Max Effort Partial DB Fly’s (bottom)
Max Effort Box Dips
Max Effort Push Ups
all 6 exercises = 1 set

Cable Fly’s Century Set (high to low)
1 set x 100 Reps

Cable Fly’s Century Set (low to high)
1 Set x 100 Reps

MomFit:

Warm Up – 7 Mins

3 Rounds
5 Burpees
6 DB Snatch (teach)
100 M Row

Core – 5 Mins

2 Rounds of:
30 sec Mountain Climber
30 sec Plank
30 sec Bicycle Crunches
30 sec Hollow Hold
30 sec Heal Taps

Metcon – 12 Mins
10 Min EMOM
Odd: 10 Alt. Devils Press
Even: 20 Sit Ups

    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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