Tuesday, August 31, 2010

Wednesday September 1st 2010

Top of the box jump, knee and hip extended chest up.

5 rounds for time of: 5 Hang Power Snatches 95 lbs 7 Overhead Squats 95 lbs 10 Burpees

Post total time.

New schedule begins today.

Monday, Wednesday and Friday will now be from 11:00-12:00.

Tuesday and Thursday will still be from 12:00-1:00pm.

All other WOD times remain the same. Check out the new power lifting schedule, Sunday @5:00pm, Monday and Wednesday @1o:00am and Thursday @11:00am. Kids classes for 10-14 year olds will begin Wednesday Sept 8th from 4:45-5:15PM. Be sure to click on the Fight Gone Bad widget and register with our gym for this fun event on September 25th. We will run as many heats as needed at our regular Saturday morning time. As usual all our welcome. It's a great WOD to bring friends in to to try CrossFit. Yes, you can still do the WOD that day even if you don't do any fund raising but it's for a good cause.

Monday, August 30, 2010

Tuesday August 31, 2010

Tomorrow our new schedule goes into effect. The main change is in the noon classes, from Wednesday until next summer Monday, Wednesday and Friday will now be from 11:00-12:00. Tuesday and Thursday will still be from 12:00-1:00pm. Check out the new power lifting schedule, Sunday @5:00pm, Monday and Wednesday @1o:00am and Thursday @11:00am. Kids classes for 10-14 year old will begin Wednesday Sept 8th from 4:45-5:15PM. Be sure to click on the Fight Gone Bad widget and register with our gym for this fun event on September 25th. We will run as many heats as needed at our regular Saturday morning time. As usual all our welcome. It's a great WOD to bring friends in to to try CrossFit. Yes, you can still do the WOD that day even if you don't do any fund raising but it's for a good cause. WOD

21, 15, 9 reps of: Front Squats 115 lbs/75 lbs Ring Dips Box Jump - 24 in.s/ 20 in.

Post total time.

video

Sunday, August 29, 2010

Monday August 30th 2010

Congratulations to Alex 15th overall, Steve 20th overall, and Eric 35th overall for a great showing at the Colorado Open, Congratulations to all of you. WOD 30 dumbbell 45/35lbs or kettlebell 24/16kg snatches 30 abmat sit-ups

Monday, August 23, 2010

Sunday August 29th 2010

More of the Colorado Open today down at Front Range CrossFit in Denver. Head on down there!

Fight Gone Bad 5

September 25th 2010

We will be joining with other affiliates in the CrossFit community and running the fight Gone Bad WOD as a Fund Raiser for the Wounded Warriors project and prostate cancer research. Please go to our team page to join the effort and stat funding for our team. Start here to register, be sure to join our team page. http://www.fgb5.org/

Saturday 28th August 2010

Free WOD, AKA workout of the Day, today at 9:00am. All are welcome.

Fight Gone Bad 5

September 25th 2010

We will be joining with other affiliates in the CrossFit community and running the fight Gone Bad WOD as a Fund Raiser for the Wounded Warriors project and prostate cancer research. Please go to our team page to join the effort and stat funding for our team. Start here to register, be sure to join our team page. http://www.fgb5.org/

Head on down to Denver this afternoon and catch some of the Colorado Open, a competition for CrossFitters from all over CO. Alex and Eric Walden and Steve Nagle are all competing!

Friday August 27th 2010

First: Dead Lift 3-3-3-3-3 Then: 20RM Dead Lift After: a little 8 minute cash-out :)

Fight Gone Bad 5

September 25th 2010

We will be joining with other affiliates in the CrossFit community and running the fight Gone Bad WOD as a Fund Raiser for the Wounded Warriors project and prostate cancer research. Please go to our team page to join the effort and stat funding for our team. Start here to register, be sure to join our team page. http://www.fgb5.org/

Tuesday August 24th 2010

As many rounds as possible in 20 minutes of: 100 m Run 10 Thrusters 0 lbs choose and post your weight 10 Burpees

Post total rounds.

So this WOD today is unusual in that there is no prescribed weight for the thrusters. You could do Fran weight 95/65, maybe just the bar 45/35, go heavy 135-155/95-105.

Of course it's also all about what would be heavy or light for you. If you choose to go super light it will be a sprint all the way which is interesting, too heavy and you'll spend way too much time staring at the bar. I suspect most of you will be happiest if you use your Fran weight.

Fight Gone Bad 5

September 25th 2010

We will be joining with other affiliates in the CrossFit community and running the fight Gone Bad WOD as a Fund Raiser for the Wounded Warriors project and prostate cancer research. Please go to our team page to join the effort and stat funding for our team. Start here to register, be sure to join our team page. http://www.fgb5.org/

Sunday, August 22, 2010

Monday August 23rd 2010

WOD 10-9-8-7-6-5-4-3-2-1 Dead lift 225/185 ring dips

Fight Gone Bad 5

September 25th 2010

We will be joining with other affiliates in the CrossFit community and running the fight Gone Bad WOD as a Fund Raiser for the Wounded Warriors project and prostate cancer research. Please go to our team page to join the effort and stat funding for our team. Start here to register, be sure to join our team page. http://www.fgb5.org/

Saturday, August 21, 2010

Sunday August 22nd 2010

Saturday morning did. The Filthy Fifty; with a partner and a baby. Each person still does the full WOD (with scaling as needed). What ever weight kettle bell you use for the swings was carried the whole time, nasty. James has something tasty dreamed up for 6:00PM. I'm heading to the pool for 10x25yrd flutter kick sprint, rest same time as sprint then 10x50m butterfly, rest same as sprint.

Friday, August 20, 2010

Saturday August 21 2010

First of all a huge Thank You to all of you for the surprise one year Birthday party for TwinFreaks. It was a total shock to me! I kept wondering as people came in what was going on and were people going out after the workout and why hadn't I been invited..... I'm going to have to guard the cute tee-shirt, it was being coveted You guys are great , we couldn't have a better crew. The fan made that last set of squats bearable. Free WOD, AKA workout of the Day, today at 9:00am. All are welcome. Tomorrow is the warrior Dash up at copper mountain I think that Eric, Alex Darla and Vanessa's start time is 2:00PM. Head up to the mountains and cheer them on.

Fight Gone Bad 5

September 25th 2010

We will be joining with other affiliates in the CrossFit community and running the fight Gone Bad WOD as a Fund Raiser for the Wounded Warriors project and prostate cancer research. Please go to our team page to join the effort and stat funding for our team. Start here to register, be sure to join our team page. http://www.fgb5.org/

Saturday, August 14, 2010

Friday August 20th

3 rounds for time of: 800 m Run 10 Burpees 20 Push-ups 30 Walking Lunges 40 Air Squats 50 Double Unders

Post total time.

Fight Gone Bad 5

September 25th 2010

We will be joining with other affiliates in the CrossFit community and running the fight Gone Bad WOD as a Fund Raiser for the Wounded Warriors project and prostate cancer research. Please go to our team page to join the effort and stat funding for our team. Start here to register, be sure to join our team page. http://www.fgb5.org/

Thursday August 19th

5 RFT 10 pull-ups 15 burpees 20 KB snatch each arm 24/16kg run 200m

Fight Gone Bad 5

September 25th 2010

We will be joining with other affiliates in the CrossFit community and running the fight Gone Bad WOD as a Fund Raiser for the Wounded Warriors project and prostate cancer research. Please go to our team page to join the effort and stat funding for our team. Start here to register, be sure to join our team page. http://www.fgb5.org/

Wednesday August 18th

Post Result

Post Result

Hamburguesa From Crossfit Verve

For Time: 5 Pull-ups 10 Push-ups 15 squats 200m Run 21 Kettlebell Swings 24/16kg 12 Pull-ups 400m Run 75 Wall Balls 20/14-16# 400m Run (backwards) 12 Pull-ups 21 Kettlebell Swings 24/16kg 200m Run 15 squats 10 Push-ups 5 Pull-ups

Post total time.

Tuesday August 17th

3 rounds for time of: 5 Deadlifts 70% of 1RM 10 Pull-ups 25 Wall Balls 20/14-16 lbs

Post total time.

We will be joining with other affiliates in the CrossFit community and running the fight Gone Bad WOD as a Fund Raiser for the Wounded Warriors project and prostate cancer research. Please go to our team page to join the effort and stat funding for our team. Start here to register, be sure to join our team page. http://www.fgb5.org/

Monday August 16th

As many rounds as possible in 20 minutes of: 3 Muscle-ups 5 Handstand Push-ups 7 Pull-up (chest-to-bar)s

Post total rounds.

Friday, August 13, 2010

Saturday August 14th

Free Work Out of the Day. AKA the WOD Saturday morning at 9:00am TwinFreaks CrossFit has a free workout of the day which is open to both members and non-members of the gym. Please come and join the fun. Wear Your TwinFreaks Tee-shirts to the Street Fair on Francis St today. Come and watch a demo of CrossFit and cheer on Eric and Alex. We will be joining with other affiliates in the CrossFit community and running the fight Gone Bad WOD as a Fund Raiser for the Wounded Warriors project and prostate cancer research. Please go to our team page to join the effort and stat funding for our team. Start here to register, be sure to join our team page. http://www.fgb5.org/

Friday August 13th

Kettlebell Snatch, Box Jump, Overhead Walking Lunge - Post Result
0 Posts
3 rounds for time of: 30 Kettlebell Snatches 24/16 kg 30 Box Jump 24/20 30 Overhead Walking Lunges 45/25

Wednesday, August 11, 2010

Emma, Adam and Catherine after the WOD

Deadlift 3-3-3-3-3

Then

3 rounds for time of: 50 Double Unders (time your first set, if over two minutes only do what you can do in two minutes for the second and third sets) 12 Overhead Squats 135/95 lbs 15 Ring Dips

Post total time.

Tuesday, August 10, 2010

Wednesday August 11th

Press 3-3-3 AMRAP in 20 minutes

For 20 minutes: Run 400 meters Rest precisely the time of the previous run.

Post rounds completed and the total distance covered.

People are averaging around 6 rounds on this, a few guys up there at 9+ rounds.

Monday, August 9, 2010

Tuesday August 10th

Fran 21-15-9 Thruster 95/65 Pull-ups Walt chose the full Squat clean for Elizabeth yesterday, good work!

Sunday, August 8, 2010

Monday August 9th

Elizabeth 21-15-9 Clean 135/95 Ring Dips You may use Full Clean, Power Clean, Hang power clean, hang squat clean, it's up to you! How to make a sweat angel, work hard, relax.

Friday, August 6, 2010

Saturday Augaust 7th

New Tee-shirts are in!! Noon class starts the row. Saturday morning at 9:00am TwinFreaks CrossFit has a free workout of the day which is open to both members and non-members of the gym. Please come and join the fun.

Sunday, August 1, 2010

Sunday August 1st 2010

Darla and Tessa each got second in their respective weight classes at the Colrado games yesterday. Darla made her first two attempts in the snatch @ 33 and 34 kilos but missed her third. She made all three attempts in Clean and Jerk @ 33, 36, and 40 k for a total of 74 k. Congratulations Darla! Our next Foundation series begins on Tuesday Email TwinFreaks@TwinFreaksCrossFit.com to register.