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!
build to heaviest Barbell complex
5 rounds- rest 1:30 between rounds
2 Clean Pulls from Mid thigh *Focus on the shrug and jump, keeping bar close
2 Power cleans or Clean
(Hold onto bar the entire complex)
AMRAP 9 minutes
6 Single Arm Dumbbell Snatch (3 Left, 3 Right)
HeartBleed - time to take a day off and change all your passwords, after those servers are all patched. Read details here.Video. If you are concerned, Steve Gibson of Security Now recommend checking websites with https://www.ssllabs.com's utility. Zen Planner (our software) is not vulnerable and it passes all sensitive data right to the credit card processor which is also OK, so it's still alright to reserve class!
Front Squat 3×3
3 rounds AMRAP 4 minutes Rest 1 minute
6 Hang DB Power Cleans