March 18, 2024 by DNRadmin

3/18/24

CrossFit-DNR-Fort-Collins-CO-Open-Afterparty-Taco-Stop-2024

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Thank you to everyone who participated in the open, helped judge, and celebrated with us at Taco Stop! You guys are amazing and make us so proud of the DNR community!

Congratulations to Zack for winning the shoe raffle and a special shout out to Jeremy for winning our Spirt of The Games and earning himself a pair of shoes as well! Jeremy brought the energy and support for everyone doing the open this year, stayed for every FNLs til the end and embodied what the Open means to us at DNR!

Freedom WOD Classes

Warm Up: 6 Mins
250 M Row
Walking Samson – Down & Back
Walking Inchworms – Down Only
8 Hang Muscle Cleans
8 Hang Power Cleans
8 Push Press
250 M Row

Olympic Strength: 20 mins
8 Min Coach Lead
-Split Jerk
-Tempo Power Clean (2 second lift off)
Then 10 Min EMOM
2 Tempo Power Clean & Split Jerks @ 50-60%

Metcon: 15 Min Cap
For Time:
14-12-10-8-6-4
Hang Power Cleans 95/65
Push Press 95/65
*250/200 M Row after each round including the last.

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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