101 Pratt Street Unit E behind Sugarbeet.
Contact Vanessa at: coach at TwinFreaks dot org . 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!
Another named WOD... in honor and appreciation for all past and present CPO, chief petty officers. Read, also below. There is a video; it looks like these guys have never done CrossFit before. Hella On-Ramp class.
AMRAP 3 minutes
3 Power Cleans (#135/#95-85)
6 push ups
9 air squats
Rest 1 minute between rounds
Super Set A
3x Max SA DB Bent Over Row (12+ reps goal)
3x 10 Chin Ups
Super Set B
3x 20-30 Banded pull aparts
3x 20-30 Banded Tri-Extensions
Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.
This is Marla's last month in town! She will be moving to Denver. So make sure to say goodbye - we will miss you, Marla!
Today was a great day to get a couple (!) of quick, intense WODs in, and then stretch and foam roll. I hope you did take that opportunity to do some recovery work... Here are a couple of special benchmarks!
Remember, 3 new classes this Saturday. Please reserve 12 hours ahead if you are interested. New people are welcome! One does not have to be a member to take these new classes.
Bench Mark 1 “Grace” 30 reps for time: Clean and Jerk (135/85)
Rest 5-7 minutes then
Bench Mark 2 “Cindy” As many rounds as possible in 20 min: 5 Pull-ups 10 Push-ups 15 Squats