Wednesday, June 30, 2010

Thursday, 1st of July!!!!

Lets start thinking of a date to play Hoover ball! A Saturday in July, we'll head over to Eric, Alex and Finn's place, after the morning WOD to play and then barbeque.

WOD

As many rounds as possible in 20 minutes of: 100 m Run 10 Hang Power Snatches 75/55 lbs 10 Burpees

Post total rounds.

Our next set of foundations classes, for beginners to get started at TwinFreaks, will begin on July 13 and will run for three weeks, Tuesdays and Thursdays @ 5:30-6:30pm. Call or Email to reserve your place. 720-204-2631, TwinFreaks@TwinFreaksCrossFit.com

June 30, Wednesday

Setting up the perfect Hand Stand Push-up station. Workout of the Day 4x800m runs rest 3 minutes between rounds Our next set of foundations classes, for beginners to get started at TwinFreaks, will begin on July 13 and will run for three weeks, Tuesdays and Thursdays @ 5:30-6:30pm. Call or Email to reserve your place. 720-204-2631, TwinFreaks@TwinFreaksCrossFit.com

Monday, June 28, 2010

Tuesady June 29

I'm going to let you choose

For Time: 30 Handstand Push-ups 40 Pull-ups 50 Kettlebell Swings 1.5 pood 60 Sit-up - Standards 70 Burpees

Post total time.

or

For Time: 70 Burpees 60 Sit-ups 50 Kettlebell Swings 1.5 pood 40 Pull-ups 30 Handstand Push-ups

Post total time.

Our next set of foundations classes, for beginners to get started at TwinFreaks, will begin on July 13 and will run for three weeks, Tuesdays and Thursdays @ 5:30-6:30pm. Call or Email to reserve your place. 720-204-2631, TwinFreaks@TwinFreaksCrossFit.com

Sunday, June 27, 2010

Monday, 28th of June

4 Rounds For Time 400m run 50 Squats video Eric did 181 of these on Saturday morning, they all looked good. Our next set of foundations classes, for beginners to get started at TwinFreaks, will begin on July 13 and will run for three weeks, Tuesdays and Thursdays @ 5:30-6:30pm. Call or Email to reserve your place. 720-204-2631, TwinFreaks@TwinFreaksCrossFit.com

Saturday, June 26, 2010

Sunday the 27th of June

Today you can rest or hit the 6:00PM WOD. It's a surprise as always. Saturday morning it helped to have a slow runner as your partner - you had time to get in more reps! Our next set of foundations classes, for beginners to get started at TwinFreaks, will begin on July 13 and will run for three weeks, Tuesdays and Thursdays @ 5:30-6:30pm. Call or Email to reserve your place. 720-204-2631, TwinFreaks@TwinFreaksCrossFit.com

Friday, June 25, 2010

Saturday 26, June

Free Workout at 9:00am today, open to the public, all are Welcome. Would you like to try a free intro class? Call to schedule one. Our next series of beginners classes starts Tuesday July 13th and runs Tuesdays and Thursdays for three weeks, from 5:30-6:30 PM. Call 720-204-2631, or stop by to get registered.

Thursday, June 24, 2010

Friday!

WOD 3 Rounds For Time 15 Hang Power Clean 135/95 15 Burpees Saturday mornings at 9:00am we run a free workout, these are open to the public and all are welcome! Come and see what CrossFit at TwinFreaks is all about.

Wednesday, June 23, 2010

Bench Press, Kettlebells

WOD Kettle Bell Ladder Clean and Press 5(1-2-3-4-5)

Wednesday June 23rd

Jim doing back extensions video Today Front Squat 3-3-3-3-3 WOD AMRAP 10 minutes 5 pull-ups 10 push-ups 15 sit-ups

Tuesday, June 22, 2010

Tuesday June 22nd

The Filthy Fifty
50 Box Jump
50 jumping pull-ups
50 Kettlebell swings 16/12kg
50 steps walking lunge
50 Knees to Elbows
50 Push Press 45/35
50 Back Extentions
50 Wall Ball 20/14
50 Burpees
50 Double unders

Sunday, June 20, 2010

Monday June 21st

Diane 21-15-9 Deadlift 225/185 Hand Stand Push-ups

Saturday, June 19, 2010

Sunday June 20th

I'll call this image 'Everybody left for the run' 6:00PM class tonight, don't yet know what will be on the menu. Please Call 720-204-2631 for a free intro class or to get signed up for our next beginners intro classes. New class starts this Tuesday evening.

Friday, June 18, 2010

Saturday June 19th

Free Workout of the day today at 9:00am. Open to the public. All are welcome Call to sign-up for a free intro class or to register for our beginners introductory classes. New classes begin Tuesday evening @ 5:30 next week. You can also Email us at TwinFreaks@TwinFreaksCrossFit.com to register.

Thursday, June 17, 2010

For Friday June 18th

Monday Dead-lift 5-5-3-3-1-1-1-1 Tuesday Snatch 5-5-3-3-1-1-1-1 Wednesday Back Squat 5-5-3-3-1-1-1-1 Thursday Clean 5-5-3-3-1-1-1-1 and Press 5-5-3-3-1-1-1-1 So for Friday??? What did you miss? It is a make-up day. plus a little something after. Our next Beginners introductory series starts on Tuesday the 22nd at 5:30PM and runs Tuesdays and Thursdays for three weeks. Call 720-204-2631 or Email TwinFreaks@TwinFreaksCrossFit.com to get registered.

Wednesday, June 16, 2010

Thursday June 17

Clean 5-5-3-3-1-1-1-1 Press 5-5-3-3-1-1-1-1 and then a little something if there is time. I saw a couple Squat PR's today: Steve, Stephanie, Jennifer, Becky, and Vanessa all got PR's video

Tuesday, June 15, 2010

Wednesday June 16th

You're probably sensing the trend for the week by now. Squat 5-5-3-3-1-1-1-1 When you can crank out regular push-ups, hand stand push-ups are the next challenge. Call; 720-20402631 or Email; TwinFreaks@TwinFreaksCrossFit.com for a free intro class. To get started; register for foundations class. New class begin soon, Call 720-204-2631 or Email TwinFreaks@TwinFreaksCrossFit.com to register As more people use Beyond-the-White board it gets to be more fun, I'd like everyone in the gym to use this cool tool. If you haven't received an invitation Email let me know and I'll send it out to you. We have a gym membership so this is free to all members.

Monday, June 14, 2010

Tuesday June 15th

Snatch 5-5-3-3-1-1-1-1 Great work on the Deadlifts everyone. Though they weren't marked I believe I saw several PR's over the course of the day. video Darla had some rounding of her back here but not much, I think she went up 5# after this.

Sunday, June 13, 2010

Monday June 14

Deadlift 1-1-1-1-1-1-1 plus a little something Fun! Call; 720-20402631 or Email; TwinFreaks@TwinFreaksCrossFit.com for a free intro class. To get started; register for foundations class. New class begin soon, Call 720-204-2631 or Email TwinFreaks@TwinFreaksCrossFit.com to register As more people use Beyond-the-White board it gets to be more fun, I'd like everyone in the gym to use this cool tool. If you haven't received an invitation Email let me know and I'll send it out to you. We have a gym membership so this is free to all members.

Saturday, June 12, 2010

Sunday June 13

Yesterdays team WOD was a lot of fun! At least, I enjoyed it. You all worked hard. Tonight it's 6:00pm with James, I don't know what he has planned. Call; 720-20402631 or Email; TwinFreaks@TwinFreaksCrossFit.com for a free intro class. To get started; register for foundations class. New class begin soon, Call 720-204-2631 or Email TwinFreaks@TwinFreaksCrossFit.com to register As more people use Beyond-the-White board it gets to be more fun, I'd like everyone in the gym to use this cool tool. If you haven't received an invitation Email let me know and I'll send it out to you. We have a gym membership so this is free to all members. Yesterdays WOD: This is a team WOD for three people. Work cannot begin until all team members return from first run, time ends when last team member returns from last run. One person working at a time. For Time: 400 m Run 60 Squat Cleans 135/95 lbs 60 Pull-ups 60 Kettlebell Swings 32/24 kg 60 Toes-to-Bars 60 Dumbbell Burpee Thrusters 35/20 400 m Run Post total time.

Friday, June 11, 2010

Saturday June 12th

Side to Side hops over a 12" barrier Saturday mornings at 9:00 am we have a free Workout. It is open to the public and we would love to have you come and check us out. Call; 720-20402631 or Email; TwinFreaks@TwinFreaksCrossFit.com for a free intro class. To get started; register for foundations class. New class begin soon, Call 720-204-2631 or Email TwinFreaks@TwinFreaksCrossFit.com to register As more people use Beyond-the-White board it gets to be more fun, I'd like everyone in the gym to use this cool tool. If you haven't received an invitation Email let me know and I'll send it out to you. We have a gym membership so this is free to all members.

Thursday, June 10, 2010

For Friday June 11th

Christa heading for a 30# 3rep max PR
5 RFT
10 Side to Side Hops each leg 12" 10 Burpee 10 pull-up 10 Burpee 10 Pull-up
There is a 15 minute cap on this WOD. Call; 720-20402631 or Email; TwinFreaks@TwinFreaksCrossFit.com for a free intro class. To get started; register for foundations class. New class begin soon, Call 720-204-2631 or Email TwinFreaks@TwinFreaksCrossFit.com to register As more people use Beyond-the-White board it gets to be more fun, I'd like everyone in the gym to use this cool tool. If you haven't received an invitation Email let me know and I'll send it out to you. We have a gym membership so this is free to all members.

Wednesday, June 9, 2010

Thursday June 10th

WOD 10 rounds for time: each round consists of; 3 Kettlebell swing, 3 kettlebell snatch, 3 kettlebell clean, 3 kettlebell jerk all twelve movements are done first with one arm then the other, immediately following - 1000m row, this is timed separately. Call; 720-20402631 or Email; TwinFreaks@TwinFreaksCrossFit.com for a free intro class. To get started; register for foundations class. New class begin soon, Call 720-204-2631 or Email TwinFreaks@TwinFreaksCrossFit.com to register As more people use Beyond-the-White board it gets to be more fun, I'd like everyone in the gym to use this cool tool. If you haven't received an invitation Email let me know and I'll send it out to you. We have a gym membership so this is free to all members.

Tuesday, June 8, 2010

For Wednesday June 9th

full Clean - work up to a heavy set of 3 For Time: 30 Back Squats - Bodyweight 1000 m Row 30 Burpees Call; 720-20402631 or Email; TwinFreaks@TwinFreaksCrossFit.com for a free intro class. To get started; register for foundations class. New class begin soon, Call 720-204-2631 or Email TwinFreaks@TwinFreaksCrossFit.com to register As more people use Beyond-the-White board it gets to be more fun, I'd like everyone in the gym to use this cool tool. If you haven't received an invitation Email let me know and I'll send it out to you. We have a gym membership so this is free to all members.

Monday, June 7, 2010

For Tuesday June 8th

Our week of girls is done, I'm very proud of all of you. WOD AMRAP 5 hang power cleans 135/95 10 pull-ups 15 squats scaling is always available. Call; 720-20402631 or Email; TwinFreaks@TwinFreaksCrossFit.com for a free intro class. To get started; register for foundations class. New class begin soon, Call 720-204-2631 or Email TwinFreaks@TwinFreaksCrossFit.com to register

Sunday, June 6, 2010

Monday June 7th

Kelly 5 rounds for time 400m run 30 box jumps 24" 30 wall ball 10' 20# Be sure to do the same scaling as you did on April 26th. This is the last of our week of girls, everyone has shown definite gains in performance over the last month. If you have not reweighed do so in the next two days. The Olympic lifting seminar on Saturday with Carissa Gump was great! I learned a lot and hope that all of you did as well. We'll try to get her to do another seminar in the fall.

Friday, June 4, 2010

For Saturday June 5th

9:00am: Free Workout Of the Day, open to the public, all are welcome. 11:00am-1:00pm Olympic lifting seminar with Carrissa Gump, 2008 Olympian and National record holder in the Clean & Jerk. 1:00pm Paleo picnic, bring something to grill and a paleo friendly dish to share. Probably also a plate and silverware. Call; 720-20402631 or Email; TwinFreaks@TwinFreaksCrossFit.com for a free intro class. Call 720-204-2631 or Email TwinFreaks@TwinFreaksCrossFit.com to register for foundations classes starting in June.

Thursday, June 3, 2010

Friday June 4

WOW! Darla and Vanessa both took more than 2 minutes off their Annie times. Fridays' girl is Jackie! Jackie 1000m row 50 thrusters 45/35 30 pull-ups This is a sprint! Call; 720-20402631 or Email; TwinFreaks@TwinFreaksCrossFit.com for a free intro class. Call 720-204-2631 or Email TwinFreaks@TwinFreaksCrossFit.com to register for foundations classes starting in June. Time is running out to get signed -up for the Carissa Gump seminar. Get on it today! We're going to have a Paleo cookout following the seminar, bring a meat to grill and a Paleo friendly side dish to share. You are invited to the cookout even if you do not attend the seminar. Saturday June 5 from 11:00-1:00pm we are honored to have Carissa Gump, 2008 Olympian and national record holder in the Clean & Jerk, coming to teach a clinic on the Olympic lifts. The cost is $25.00. You need to register for this event on her website. http://carissagump.blogspot.com/search?updated-min=2010-01-01T00%3A00%3A00-08%3A00&updated-max=2011-01-01T00%3A00%3A00-08%3A00&max-results=4

Wednesday, June 2, 2010

Thursday June 3

Onward with the girls. Almost everyone PR'ed yesterday for Cindy. Christa, Josh, Stephanie and Darla all added rounds to their previous totals. For several of you it was your first time doing Cindy, Congratulations! Alex did her first post-partum WOD, Finn slept through it. Today is Annie 50-40-30-20-10 Double unders abmat sit-ups Call for a free intro class. 720-204-2631 Call 720-204-2631 to get signed up for the foundations classes starting in June. You can also Email us at TwinFreaks@TwinFreaksCrossFit.com to register. Time is running out to get signed -up for the Carissa Gump seminar. Get on it today! We're going to have a Paleo cookout following the seminar, bring a meat to grill and a Paleo friendly side dish to share. You are invited to the cookout even if you do not attend the seminar. Saturday June 5 from 11:00-1:00pm we are honored to have Carissa Gump, 2008 Olympian and national record holder in the Clean & Jerk, coming to teach a clinic on the Olympic lifts. The cost is $25.00. You need to register for this event on her website. http://carissagump.blogspot.com/search?updated-min=2010-01-01T00%3A00%3A00-08%3A00&updated-max=2011-01-01T00%3A00%3A00-08%3A00&max-results=4

Tuesday, June 1, 2010

Wednesday June 2

Continuing Our Week of Girls Cindy AMRAP in 20 minutes 5 pull-ups 10 push-up 15 squats Call for a free intro class. 720-204-2631 Call 720-204-2631 to get signed up for the foundations classes starting in June. You can also Email us at TwinFreaks@TwinFreaksCrossFit.com to register. Time is running out to get signed -up for the Carissa Gump seminar. Get on it today! We're going to have a Paleo cookout following the seminar, bring a meat to grill and a Paleo friendly side dish to share. You are invited to the cookout even if you do not attend the seminar. Saturday June 5 from 11:00-1:00pm we are honored to have Carissa Gump, 2008 Olympian and national record holder in the Clean & Jerk, coming to teach a clinic on the Olympic lifts. The cost is $25.00. You need to register for this event on her website. http://carissagump.blogspot.com/search?updated-min=2010-01-01T00%3A00%3A00-08%3A00&updated-max=2011-01-01T00%3A00%3A00-08%3A00&max-results=4