101 Pratt Street Unit E behind Sugarbeet.
Contact Vanessa at: twinfreaks at twinfreakscrossfit dot com. Also call us at 720-204-2631 -- we are often teaching class or busy, but please leave a message!
We train normal people like athletes - strength training, metabolic conditioning, and targeted mobility work. All ages and shapes welcome!
We will be finding a 1 rep max on the deadlift after Christmas. There is nothing like moving a huge weight around! We'll be testing other things, too, a wide variety. Just like we do every 3 months. We'll be doing some benchmark WODs and some 1 rms! So think about how we work the following things every week.
Coaches Jim Cawley, and Bruce Evans of Dynamax are the original sources for our ten general physical skills required of optimal physical competence:
1. Cardiovascular/respiratory endurance – the ability of body systems to gather, process, and deliver oxygen 2. Stamina – the ability of body systems to process, deliver, store, and utilize energy. 3. Strength – the ability of a muscular unit, or combination of muscular units to apply force. 4. Flexibility – the ability to maximize the range of motion at a given joint. 5. Power – the ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time. 6. Speed – the ability to minimize the time cycle of a repeated movement. 7. Coordination – the ability to combine several distinct movement patterns into a singular distinct movements. 8. Agility – the ability to minimize transition time from one movement pattern to another. 9. Balance – the ability to control the placement of the body’s center of gravity in relation to its support base. 10. Accuracy – the ability to control movement in a given direction or at a given intensity.
EMOM 12 minutes odd: complete 10 burpees even: complete 8-12 T-2-B/KTE aim to get work done as fast as possible, then enjoy rest. work on efficiency of movement
then 7x 250m/190m Row
Rest 1 minute between rounds *Goal is just like the past weeks. One minute to complete the given task, row as fast as possible then rest.
Please use our rowers first, then Rowing Club's rowers if needed. Please take good care of their rowers; wipe down when done and put the handle back to protect the bungy cord etc.