Wednesday, September 30, 2009

WOD for Thursday Oct 1st

As Many Rounds As Possible in 15 minutes 7 Hang Power Snatch 7 Squats 7 renegade rows Foundations classes continue to work hard, there is a lot of new terminology to learn as well as the movement, you're doing great. 6:30 class rocked my socks, bench press was a new movement tonight and all of you surprised me with how much you could lift. I was impressed. You all also showed great attention to detail when being eyes for each other for back squats!

Tuesday, September 29, 2009

WOD for Wednesday Sept 30th

Five rounds for max reps of:
Body weight bench press
Body weight back squat
Post reps for all three exercises in all rounds Great efforts Tuesday in all classes, I love that each of you went for PR weight but didn't compromise form to get there.

Monday, September 28, 2009

Sunday, September 27, 2009

WOD for Monday Sept. 28th

Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps

Post loads to comments.

CrossFit training is about being fit for life.

But what does that mean for you?

It might mean that you want to be able to get up if you fall down, or not fall down in the first place, CrossFit directly addresses both balance and agility.

Perhaps you need to shift a 300# patient in the bed to change her sheets, CrossFit directly addresses strength.

Maybe you're just chasing kids, making lunches and dinner, lugging the laundry from upstairs down to the basement and back. CrossFit helps here also, you will be able to move through your life with greater ease, stronger, more confident in your ability to handle any challenge that arises.

It is both physical and mental conditioning.

Saturday, September 26, 2009

WOD for Sunday, September 27

Rest Day today You've earned it after Fight Gone Bad. Thank You to all who came. Enjoy the beautiful weather!

Friday, September 25, 2009

WOD for Saturday Sept 26th

Free Work out at 9:00am Fight Gone Bad 1 minute wall Ball 20/14# 8'target 1 minute SDHP 75/55# 1 minute box jump 20" 1 minute push press 75/55# 1 minute row, for calories rest 1 minute, repeat these first 6 minutes two more times. Simple and brutally effective.

Thursday, September 24, 2009

WOD for Friday Sept. 25th

Five rounds for time of: 30 Glute-ham sit-ups 25 Back extensions

Post time to comments.

I also found a fun finisher to go with this.

Saturday's free WOD is Fight Gone Bad , come on over at 9:00am to see what it's all about.

Wednesday, September 23, 2009

WOD for Thursday Sept. 24

For Time 50 pull-ups
400m run
95# Thruster 21 reps
800m run
95# Thruster 21 reps
400m run
50 pull-ups The rain was kind enough to stop before each class today so no one had to run in the rain. We'll see about tomorrow. Free work out this week is Fight Gone Bad! Saturday @ 9:00am It's challenging and fun. Come give CrossFit a try and you'll be able to say that Fight Gone Bad was your first ever CrossFit workout. How do you get started at TwinFreaks CrossFit? Call Margaret @ 720-204-2631 to schedule a free introductory class. You may also come and watch or participate in a regularly scheduled WOD class.

Tuesday, September 22, 2009

WOD for Wednesday Sept 23

3 RFT 400m run 21 Kettle Bell Swings 12 HSPU's Everyone worked hard looking for that 3 rep max on Front Squats today. And I was happy to see sweat angles from that nice little finisher. I'll keep that one one file.

Monday, September 21, 2009

WOD for Tuesday Sept. 22

Front Squat 3-3-3-3-3 Remember there are no classes, 5:30 or 6:30, Tuesday evening, this week only. Morning classes 7:30, 9:00 and noon time are as scheduled The best way to get started at TwinFreaks CrossFit is to give Margaret a call at 720-204-2631 We have new foundations classes starting every week.

Sunday, September 20, 2009

WOD for Monday Sept 21 2009

Annie 50-40-30-20-10 reps for time Double unders Sit-ups The sit up is one of the most basic of movements. When a child is born it cannot move very much by itself. Fairly soon they start waving their arms, holding up their head and great excitement, rolling over. After a time they can crawl and get into the sitting position from their tummies, up on the knees and then to sitting. However during this time they keep trying to get to the sitting positions while lying on their back and it is a huge accomplishment when they finally do a sit-up. Life is so much less complicated. The sit-up is simple, functional and important to daily life. Today you will do many of them.

Saturday, September 19, 2009

WOD for Sunday Sept. 19th


21-15-9 reps of: 225 pound Deadlift Handstand push-ups

Post time to comments.

Beautiful day here in CO, hope you all went outside and enjoyed it, whether at the Buffs game, mountain biking or lying in a hammock reading.

Friday, September 18, 2009

WOD for Saturday Sept 19th

Free Workout at 9:00am, Come and see what CrossFit and specifically TwinFreaks CrossFit are about. CrossFit workouts are designed to challenge, some say crush, elite athletes. The beauty of CrossFit though is the ability to scale the workouts so that children to grandparents can be challenged and do the workout. My daughter, age 14, my father, age 73, and I all do CrossFit.

Thursday, September 17, 2009

WOD for Friday September 18


Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats

Rest precisely three minutes between each round.

Great talk tonight at CrossFit Roots in Boulder by Dr. Loren Cordain co-author of the Paleo Diet and the Paleo Diet for Athletes. Might have to give up my last evil, coffee with heavy cream

Wednesday, September 16, 2009

WOD for Thursday Sept. 17

Push-Jerk 3-3-3-3-3 watch the videos Vanessa thoroughly blessed the box today, I kept finding little drops of blood all over the place.

Tuesday, September 15, 2009

WOD for Wednesday Sept. 16th 2009

Four rounds for time of: 100 ft Walking lunge, carrying 30 pound dumbbells 24 inch Box Jump, 30 reps 30 pound Weighted pull-ups, 20 reps

Post time to comments.

Monday, September 14, 2009

WOD for Tuesday

3 RFT 10 Kettlebell, SDHP 3(5 Kettlebell Swings, 2 goblet squats) 5 pull-ups Finished our first group through foundations class today! Big props to you, there is a lot to learn.

Sunday, September 13, 2009

WOD for Monday

CrossFit Total”

Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep

"There is a difference between doing the CFT as a WOD and exploring your limits and doing it in a competition. Today we are doing it as a WOD. The number one rule today is “Don’t be pig headed!“ You need to be sound tomorrow to workout again. " - Coach Jeff Martin

Saturday, September 12, 2009

WOD for Sunday

6 rounds for time of: Run 400 meters 25 Burpees

Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.

Post time to comments.

Friday, September 11, 2009

WOD for Saturday

In the spirit of following the main site WOD tomorrows WOD is Clean and Jerk 1-1-1-1-1-1-1 If you come to the free WOD at TwinFreaks tomorrow that is not what we will be doing. To all athletes participating in the CO games this weekend good luck.

Thursday, September 10, 2009

WOD for Friday

3 RFT (rounds for time) 95/65 SDHP (sumo dead lift High Pull) 21 ring dips courtesy Brand X CrossFit Congratulations everyone on all your hard work today! Jim, your push press was looking strong. 6:30 class had some beautiful front squats. Alex and Eric it was good to see you it is nice to have friends come to visit.

Wednesday, September 9, 2009

WOD for Thursday

4 RFT, (Rounds For Time) 15 24/16 kg Kettle Bell Swings, American style 15 Burpees 15 Ball Slam 20# 15 push-press 95/65 courtesy Fitness Conduit I saw such wonderful effort today in each class, either in learning unfamiliar movements, or in dealing with balance and flexibility difficulties. Great job every one!

Tuesday, September 8, 2009

WOD for Wednesday


21-15-9 reps of: Clean 135 pounds Ring dips

Post time to comments New Foundations Classes begin next Monday, Call Margaret @ 720-204-2631 to get signed up. WOD open and free to the public this Saturday @ 9:00am, come try this!

Monday, September 7, 2009

WOD for Tuesday

Viking Fran

For time: Row 1000 meters 95 pound barbell Thruster, 21 reps 21 Pull-ups Row 750 meters 95 pound barbell Thruster, 15 reps 15 Pull-ups Row 500 meters 95 pound barbell Thruster, 9 reps 9 Pull-ups

If you do not have a rower, replace row efforts with a 1 mile run, 800 meter run and a 400 meter run.

Sunday, September 6, 2009

WOD for Monday

21-15-9 24/16kg Kettle bell Swing 24/16kg Goblet Squat 24" box jump We had to have a box jump WOD now that we have all the lovely new boxes

WOD for Sunday

Weighted Pull-ups 1-1-1-1-1-1-1 If you cannot yet do pullups do 5 sets of 5 beginner pull-ups or assisted pull-ups

Friday, September 4, 2009

WOD for Saturday

5 RFT (rounds for Time) 95/65# Power Snatch 15 reps 400m Run We will be running Fight Gone Bad on Saturday, September 26. This is a classic CrossFit WOD and not to be missed, come on out and try. It will be scaled for all ability levels. This work out and all Saturday WODs are free. Starting on Saturday the 12th of September.

Thursday, September 3, 2009

WOD for Friday

OHS (Over Head Squats) 3-3-3-3-3 We continue to grow! It's an exciting time, give us a call 720-204-2631 or come over and check the place out. See You soon at The Freaks!

Wednesday, September 2, 2009

WOD for Thursday

AMRAP in 7 minutes 5 Burpees 5 Hang Power Snatch 75/55# 5 Overhead Squats 75/55# rest 3 minutes AMRAP in 7 minutes 5 Burpees 5 HPS 75/55# 5 OHS 75/33# start your count over the second set, try to meet or beat the first set. WOD courtesy of CrossFit BrandX

WOD for Wednesday

Nate AMRAP in 20 minutes 2 muscle ups 4 hand stand push-ups 8 32kg kettlebell swings Get started with TwinFreaks CrossFit by Calling or Emailing Margaret to schedule in to Foundation classes. See you at the Freaks!