Thursday, September 30, 2010

Friday, October 1 2010

+Congratulations to both Jim Pascucci and Margaret for taking and passing their Sports Performance Coach certification. +If for some reason I do not have your picture up on the wall bug me after the WOD so you can look just as good as everyone else. +Be sure to remember to post your results to beyond the white board, you can click on the link here and it takes you to the WOD.
Thrusters, Pull-ups, Rests - Post Result
For Time: 21 Thrusters 95 lbs 21 Pull-ups Rest 2 minutes 15 Thrusters 95 lbs 15 Pull-ups Rest 1 minute 9 Thrusters 95 lbs 9 Pull-ups Post total time.
Todays WOD:

Wednesday, September 29, 2010

Thursday September 30th 2010

Double Unders, Wall Ball (2 For 1)s - Post Result
0 Posts
3 rounds for time of: 50 Double Unders 25 Wall Ball (2 For 1)s Post total time.
Our next foundations series start the 5th of October! Days are Tuesday and Thursday @ 5:30PM or 10:30 AM. Class runs for 3 weeks. Call 720-204-2631 or Email TwinFreaks@TwinFreaksCrossFit.com to register

Tuesday, September 28, 2010

Wednesday September 29 2010

How do you get started at TwinFreaks Crossfit?

You take our foundations classes. Here you will learn all the basic moves to get a firm base to begin in our regular WOD classes. Our next foundations series start the 5th of October! Days are Tuesday and Thursday @ 5:30PM or 10:30 AM. Class runs for 3 weeks. Call 720-204-2631 or Email TwinFreaks@TwinFreaksCrossFit.com to register.
Double Unders, Wall Ball (2 For 1)s - Post Result
3 rounds for time of: 50 Double Unders 25 Wall Ball (2 For 1)s Post total time.

Monday, September 27, 2010

Tuesday September 28, 2010

A few pictures from Fight Gone Bad. Twin Freaks raised almost $1000.00 for some really good causes. Thank You to all who contributed. http://www.facebook.com/album.php?aid=238002&id=544341690

How do you get started at TwinFreaks Crossfit?

You take our foundations classes. Here you will learn all the basic moves to get a firm base to begin in our regular WOD classes. Our next foundations series start the 5th of October! Days are Tuesday and Thursday @ 5:30PM or 10:30 AM. Class runs for 3 weeks. Call 720-204-2631 or Email TwinFreaks@TwinFreaksCrossFit.com to register. Todays WOD
Squat Clean Thrusters, Chest-to-bar Pull-ups - Post Result
0 Posts
5 rounds for time of: 5 Squat Clean Thrusters 135/95 lbs 10 Chest-to-bar pull-ups Post total time.

Sunday, September 26, 2010

Monday September 27, 2010

How do you get started at TwinFreaks Crossfit?

You take our foundations classes. Here you will learn all the basic moves to get a firm base to begin in our regular WOD classes. Our next foundations series start the 5th of October! Days are Tuesday and Thursday @ 5:30PM or 10:30 AM. Class runs for 3 weeks. Call 720-204-2631 or Email TwinFreaks@TwinFreaksCrossFit.com to register. todays WOD GD AMRAP in 15 minutes 3 thruster 155/105 5 Burpee 10 Double unders http://www.facebook.com/video/video.php?v=444853566168&subj=1163687670 not sure if you'll be able to see this video link, but thought I'd try.

Saturday, September 25, 2010

Sunday September 26 2010

Great Job Everyone on Fight Gone Bad! I cannot believe it but I didn't get any pictures! Jim filmed the whole thing, so I'm sure that after some judicious editing we can post some video. Rest today, unless of course you didn't do FGB, in which case go hit todays 6:00pm WOD.

How do you get started at TwinFreaks Crossfit?

You take our foundations classes. Here you will learn all the basic moves to get a firm base to begin in our regular WOD classes. Our next foundations series start the 5th of October! Days are Tuesday and Thursday @ 5:30PM or 10:30 AM. Class runs for 3 weeks. Call 720-204-2631 or Email TwinFreaks@TwinFreaksCrossFit.com to register.

Friday, September 24, 2010

Saturday September 25th 2010

Work Out of the Day 9:00am Fight Gone Bad!

Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20” box (Reps) Push-press, 75 pounds (Reps) Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

This Workout is free and open to the public, we would love to have you come and do the workout, this there scaling for beginners/kids, intermediates and men's and women's. All are welcome.

That being said it is also run as a fund-raiser for the wounded warriors fund and prostate cancer research, if you wish to make a donations to these causes, please go to the site below.

https://rapidgiving.com/fundraising/page/3228/team-twinfreaks

Thursday, September 23, 2010

Friday September 24 2010

Sara is having a great week with her lifting,. After adding 50# to her back squat earlier in the week she then added 25# to her front squat on Thursday. Nice job Sara!

Tomorrow, Saturday is

Fight Gone Bad V

September 25th 2010 @ 9:00am

be here at nine to start warming up, we will run as many heats as needed.

We will be joining with other affiliates throughout 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 you can do direct donation there or sponsor one of our athletes. If you're a member of TwinFreaks CrossFit be sure to start a page and start fund raising for our team. Start here to register, be sure to join our team page. http://www.fgb5.org/

WOD

ROY

5 rounds

15 dead lift 225/155lbs

20 box jumps 24/20"

25 pull-ups

How do you get started at TwinFreaks Crossfit?

You take our foundations classes. Here you will learn all the basic moves to get a firm base to begin in our regular WOD classes. Our next foundations series start the 5th of October! Days are Tuesday and Thursday @ 5:30PM or 10:30 AM. Class runs for 3 weeks. Call 720-204-2631 or Email TwinFreaks@TwinFreaksCrossFit.com to register.

Wednesday, September 22, 2010

Thursday September 23 2010

Work Out of the Day 3 rounds 10 pull-up 7 dips 5 Dead lift 3 power Clean 2 Jerk use one Barbell also Front Squats 3-3-3-3-3 and maybe a little prowler fun.

This coming Saturday is

Fight Gone Bad V

September 25th 2010 @ 9:00am

We will be joining with other affiliates throughout 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 you can do direct donation there or sponsor one of our athletes. If you're a member of TwinFreaks CrossFit be sure to start a page and start fund raising for our team. Start here to register, be sure to join our team page. http://www.fgb5.org/

How do you get started at TwinFreaks Crossfit?

You take our foundations classes. Here you will learn all the basic moves to get a firm base to begin in our regular WOD classes. Our next foundations series start the 5th of October! Days are Tuesday and Thursday @ 5:30PM or 10:30 AM. Class runs for 3 weeks. Call 720-204-2631 or Email TwinFreaks@TwinFreaksCrossFit.com to register.

Tuesday, September 21, 2010

Wednesday September 22 2010

Heat one 6:30 class. AMRAP 20 1 KB snatch 24/16kg 1 KB push press 24/16 1 reverse KB Turkish get up 24/16 1 KB windmill 24/16 You may switch arms after each round if needed.

This coming Saturday is

Fight Gone Bad V

September 25th 2010 @ 9:00am

We will be joining with other affiliates throughout 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 you can do direct donation there or sponsor one of our athletes. If you're a member of TwinFreaks CrossFit be sure to start a page and start fund raising for our team. Start here to register, be sure to join our team page. http://www.fgb5.org/

How do you get started at TwinFreaks Crossfit?

You take our foundations classes. Here you will learn all the basic moves to get a firm base to begin in our regular WOD classes. Our next foundations series start the 5th of October! Days are Tuesday and Thursday @ 5:30PM or 10:30 AM. Class runs for 3 weeks. Call 720-204-2631 or Email TwinFreaks@TwinFreaksCrossFit.com to register.

Monday, September 20, 2010

Tuesday September 21, 2010

WOD Row 5 K Lift Split Jerk 5-5-5

This coming Saturday is

Fight Gone Bad V

September 25th 2010 @ 9:00am

We will be joining with other affiliates throughout 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 you can do direct donation there or sponsor one of our athletes. If you're a member of TwinFreaks CrossFit be sure to start a page and start fund raising for our team. Start here to register, be sure to join our team page. http://www.fgb5.org/

How do you get started at TwinFreaks Crossfit?

You take our foundations classes. Here you will learn all the basic moves to get a firm base to begin in our regular WOD classes. Our next foundations series start the 5th of October! Days are Tuesday and Thursday @ 5:30PM or 10:30 AM. Class runs for 3 weeks. Call 720-204-2631 or Email TwinFreaks@TwinFreaksCrossFit.com to register.

Sunday, September 19, 2010

Monday September 20, 2010

Darla gets a hand stand, and has done several since. Being able to learn new skills, especially ones that we couldn't do when we were children is very exciting and rewarding. WOD Heavy Nancy 5 Rounds 400m run 15 OHS 115/80 Choose a weight that will be challenging for you. If you're getting all 15 reps each round without ever needing to put the bar down you haven't gone heavy enough. On the other hand if you're only getting in one or two reps, strip off some weight.

This coming Saturday is

Fight Gone Bad V

September 25th 2010

We will be joining with other affiliates throughout 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 you can do direct donation there or sponsor one of our athletes. If you're a member of TwinFreaksCrossFit be sure to start a page and start fund raising for our team. Start here to register, be sure to join our team page. http://www.fgb5.org/

How do you get started at TwinFreaks Crossfit? You take our foundations classes. Here you will learn all the basic moves to get a firm base to begin in our regular WOD classes. Our next foundations series start the 14th of September! Days are Tuesday and Thursday @ 5:30PM or 10:30 AM. Class runs for 3 weeks. Call 720-204-2631 or Email TwinFreaks@TwinFreaksCrossFit.com to register.

Friday, September 17, 2010

Saturday September 18th 2010

Saturday morning TwinFreaks Runs a Free WOD that is open to the public, if you're curious about what we do here come and check us out.

Next Saturday

Fight Gone Bad V

September 25th 2010

We will be joining with other affiliates throughout 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 you can do direct donation there or sponsor one of our athletes. If you're a member of TwinFreaksCrossFit be sure to start a page and start fund raising for our team. Start here to register, be sure to join our team page. http://www.fgb5.org/

How do you get started at TwinFreaks Crossfit? You take our foundations classes. Here you will learn all the basic moves to get a firm base to begin in our regular WOD classes. Our next foundations series start the 14th of September! Days are Tuesday and Thursday @ 5:30PM or 10:30 AM. Class runs for 3 weeks. Call 720-204-2631 or Email TwinFreaks@TwinFreaksCrossFit.com to register.

Thursday, September 16, 2010

Friday September 17th 2010

WOD 100 burpees for time 6:00am class is now a go every week day morning. Fight Gone Bad 5

September 25th 2010

We will be joining with other affiliates throughout 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 start fund raising for our team. Start here to register, be sure to join our team page. http://www.fgb5.org/

Our next foundations series starts Tuesday, the 5th of October! Days are Tuesday and Thursday @ 5:30PM or 10:30 AM. Class runs for 3 weeks. Call 720-204-2631 or Email TwinFreaks@TwinFreaksCrossFit.com to register.

Wednesday, September 15, 2010

Thursday September 16, 2010

WOD 10-9-8-7-6-5-4-3-2-1 power clean 135/95 1-2-3-4-5-6-7-8-9-10 Russian swings 32/24kg bells E) use 155/115 for the PC 6:00am class is now a go every week day morning. Fight Gone Bad 5

September 25th 2010

We will be joining with other affiliates throughout 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 start fund raising for our team. Start here to register, be sure to join our team page. http://www.fgb5.org/

Our next foundations series starts Tuesday, the 5th of October! Days are Tuesday and Thursday @ 5:30PM or 10:30 AM. Class runs for 3 weeks. Call 720-204-2631 or Email TwinFreaks@TwinFreaksCrossFit.com to register.

Tuesday, September 14, 2010

Wednesday September 15th

Steve doing Heavy, Fat, Fran. 6:00am class is now a go every week day morning. WOD If you want more leg work do this with full squat cleans, otherwise power clean is fine. For Time: 12 Clean & Jerks 155/115 lbs 5 Pull-ups 10 Push-ups 15 Air Squats 5 Pull-ups 10 Push-ups 15 Air Squats 9 Clean & Jerks 155/115 lbs 5 Pull-ups 10 Push-ups 15 Air Squats 5 Pull-ups 10 Push-ups 15 Air Squats 6 Clean & Jerks 155/115 lbs 5 Pull-ups 10 Push-ups 15 Air Squats 5 Pull-ups 10 Push-ups 15 Air Squats 3 Clean & Jerks 155/115 lbs 5 Pull-ups 10 Push-ups 15 Air Squats 5 Pull-ups 10 Push-ups 15 Air Squats Post total time.

Fight Gone Bad 5

September 25th 2010

We will be joining with other affiliates throughout 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 start fund raising for our team. Start here to register, be sure to join our team page. http://www.fgb5.org/

Our next foundations series starts Tuesday, the 5th of October! Days are Tuesday and Thursday @ 5:30PM or 10:30 AM. Class runs for 3 weeks. Call 720-204-2631 or Email TwinFreaks@TwinFreaksCrossFit.com to register.

Monday, September 13, 2010

Tuesday September 14, 2010

Fran 21-15-9 Thruster 95/65 pull-ups We last did Fran on August 10th. You can choose to use the same weight and rep scheme you used last time and look for time improvement. Or change one element, either go up in weight or in reps and see if you can complete the WOD in the same number of minutes or fewer. How do you get started at TwinFreaks Crossfit? You take our foundations classes. Here you will learn all the basic moves to get a firm base to begin in our regular WOD classes. Our next foundations series starts today, the 14th of September! Days are Tuesday and Thursday @ 5:30PM or 10:30 AM. Class runs for 3 weeks. Call 720-204-2631 or Email TwinFreaks@TwinFreaksCrossFit.com to register.

Fight Gone Bad 5

September 25th 2010

We will be joining with other affiliates throughout 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 start fund raising for our team. Start here to register, be sure to join our team page. http://www.fgb5.org/

Sunday, September 12, 2010

Monday September 13th 2010

WOD 5 Rounds for time 10 HPS 75/55 10 OHS 75/55 10 High box jumps go at least 4" higher than your usual jump. How do you get started at TwinFreaks Crossfit? You take our foundations classes. Here you will learn all the basic moves to get a firm base to begin in our regular WOD classes. Our next foundations series starts this Tomorrow the 14th of September! Days are Tuesday and Thursday @ 5:30PM or 10:30 AM. Class runs for 3 weeks. Call 720-204-2631 or Email TwinFreaks@TwinFreaksCrossFit.com to register.

Fight Gone Bad 5

September 25th 2010

We will be joining with other affiliates throughout 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 start fund raising for our team. Start here to register, be sure to join our team page. http://www.fgb5.org/

Saturday, September 11, 2010

Sunday September 12th 2

Saturday 9/11 partner WOD was a lot of fun, this is the final carry of the day when team one came to the rescue of team four. How do you get started at TwinFreaks Crossfit? You take our foundations classes. Here you will learn all the basic moves to get a firm base to begin in our regular WOD classes. Our next foundations series starts this Tuesday the 14th of September! Days are Tuesday and Thursday @ 5:30PM or 10:30 AM. Class runs for 3 weeks. Call 720-204-2631 or Email TwinFreaks@TwinFreaksCrossFit.com to register.

Fight Gone Bad 5

September 25th 2010

We will be joining with other affiliates throughout 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 start fund raising for our team. Start here to register, be sure to join our team page. http://www.fgb5.org/

Friday, September 10, 2010

Saturday September 11 2010

Saturday morning TwinFreaks Runs a Free WOD that is open to the public, if you're curious about what we do here come and check us out. September 11th memorial WOD 11 rounds for time 9 pull-ups 9 push-ups 9 sit-ups 9 squats 9 front squats 9 push press 9 overhead squats 9 sumo-dead lift high pulls 60 meter partner carry How do you get started at TwinFreaks Crossfit? You take our foundations classes. Here you will learn all the basic moves to get a firm base to begin in our regular WOD classes. Our next foundations series start the 14th of September! Days are Tuesday and Thursday @ 5:30PM or 10:30 AM. Class runs for 3 weeks. Call 720-204-2631 or Email TwinFreaks@TwinFreaksCrossFit.com to register.

Fight Gone Bad 5

September 25th 2010

We will be joining with other affiliates throughout 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 start fund raising for our team. Start here to register, be sure to join our team page. http://www.fgb5.org/

Thursday, September 9, 2010

Friday September 10th 2010

Deadlift 5-5-5 Johnson Complete as many rounds in 20 minutes as you can of: 245/165 pound Deadlift, 9 reps 8 Muscle-ups 155/105 pound Squat clean, 9 reps use 50% of your 1 RM, or 80% of the 5 you just did for the Deadlift. Use the same criteria for the clean. This is a hero WOD so it's suppose to be harder than your average bear, heavier, longer; you're aiming to find a weight that you can keep good form for 4-6 rounds tops. Most people have ended up just over three rounds. How do you get started at TwinFreaks Crossfit? You take our foundations classes. Here you will learn all the basic moves to get a firm base to begin in our regular WOD classes. Our next foundations series start the 14th of September! Days are Tuesday and Thursday @ 5:30PM or 10:30 AM. Class runs for 3 weeks. Call 720-204-2631 or Email TwinFreaks@TwinFreaksCrossFit.com to register.

Fight Gone Bad 5

September 25th 2010

We will be joining with other affiliates throughout 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 start fund raising for our team. Start here to register, be sure to join our team page. http://www.fgb5.org/

Saturday morning TwinFreaks Runs a Free WOD that is open to the public, if you're curious about what we do here come and check us out.

Wednesday, September 8, 2010

Thursday Sept 9th 2010

WOD 21-15-9 Hang power Snatch 95/65 ring dips This was last night Kids class their WOD was 3 RFT 200m run 15 Squats How do you get started at TwinFreaks Crossfit? You take our foundations classes. Here you will learn all the basic moves to get a firm base to begin in our regular WOD classes. Our next foundations series start the 14th of September! Days are Tuesday and Thursday @ 5:30PM or 10:30 AM. Class runs for 3 weeks. Call 720-204-2631 or Email TwinFreaks@TwinFreaksCrossFit.com to register.

Fight Gone Bad 5

September 25th 2010

We will be joining with other affiliates throughout 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 start fund raising for our team. Start here to register, be sure to join our team page. http://www.fgb5.org/

Tuesday, September 7, 2010

Wednesday September 8th 2010

Front Squat 3-3-3-3-3 WOD 5 Rounds For Time 5 push Press 155/115 20 double unders How do you get started at TwinFreaks Crossfit? You take our foundations classes, here you will learn all the basic moves to get a firm base to begin in our regular WOD classes. Our next foundations series start the 14th of September! Days are Tuesday and Thursday @ 5:30PM or 10:30 AM. Class runs for 3 weeks. Call 720-204-2631 or Email TwinFreaks@TwinFreaksCrossFit.com to register.

Fight Gone Bad 5

September 25th 2010

We will be joining with other affiliates throughout 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 start fund raising for our team. Start here to register, be sure to join our team page. http://www.fgb5.org/

Monday, September 6, 2010

Tuesday September 7, 2010

WOD 4 x 1K run 2 minutes rest between runs 25 minute time cap Then Max strict pull-ups Max Chest to Bar pull-ups Max kipping pull-ups rest between sets Dumbbell squat snatch is an excellent full body exercise. Challenging shoulder and core stability and strength not to mention what it does for your legs! Our next foundations series start the 14th of September! Days are Tuesday and Thursday @ 5:30PM or 10:30 AM. Class runs for 3 weeks. Call 720-204-2631 or Email TwinFreaks@TwinFreaksCrossFit.com to register.

Fight Gone Bad 5

September 25th 2010

We will be joining with other affiliates throughout 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 start fund raising for our team. Start here to register, be sure to join our team page. http://www.fgb5.org/

Sunday, September 5, 2010

Monday, Labor Day, Sept 6, 2010

5:30pm class is canceled for today, All other regularly scheduled classes are on. I hope everyone had a great time playing Hoover ball yesterday! Today Dead-lift 2-2-2-2-2-2-2 @ 75% of 1RM WOD AMRAP in 12 minutes 5 deadlifts 225/155 or about 60% of 1RM 10 Dumbbell Squat Snatch 45/25# Our next foundations series start the 14th of September! Days are Tuesday and Thursday @ 5:30PM or 10:30 AM. Class runs for 3 weeks. Call 720-204-2631 or Email TwinFreaks@TwinFreaksCrossFit.com to register.

Fight Gone Bad 5

September 25th 2010

We will be joining with other affiliates throughout 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 start fund raising for our team. Start here to register, be sure to join our team page. http://www.fgb5.org/

Saturday, September 4, 2010

Sunday September 5, 2010

Load and unload. Sunday's Power lifting WOD at 5:00Pm will be a go. However, Sundays 6:00PM WOD will be Hoover ball in the Park. This is really fun, it's rather like volley ball but using a medicine ball instead. It was developed for President Hoover and there are still actual leagues to play. http://en.wikipedia.org/wiki/Hooverball for information. We are meeting at Left Hand Creek Park.
there will be a pot luck afterwards,

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 start fund raising for our team. Start here to register, be sure to join our team page. http://www.fgb5.org/

Friday, September 3, 2010

Saturday Sept 4 2010

Free WOD AKA workout of the Day, today at 9:00am. All are welcome. These workouts are a lot of fun. There are usually a mixture of both visitors and members.

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 start fund raising for our team. Start here to register, be sure to join our team page. http://www.fgb5.org/

Sunday's Power lifting WOD at 5:00Pm will be a go, however, Sundays 6:00PM WOD will be Hoover ball in the Park. This is really fun, it's rather like volley ball but using a medicine ball instead. It was developed for President Hoover and there are still actual leagues to play. http://en.wikipedia.org/wiki/Hooverball for information. We are meeting at Left Hand Creek Park.
there will be a pot luck at Alex and Eric Walden's afterwards, 1648 Gillette C, you can park and leave dishes at their house and walk over to the park at 6:00PM.
They have burgers and salad, bring what you like! Walt and Finn get down after the WOD.
video

Thursday, September 2, 2010

Friday September 3, 2010

Sundays 6:00PM WOD will be Hoover ball in the Park. This is really fun, it's rather like volley ball but using a medicine ball instead. It was developed for President Hoover and there are still actual leagues to play. http://en.wikipedia.org/wiki/Hooverball for information. WOD

This is a partner WOD, each person does 5 snatches then they break the bar down and carry it one piece at a time, 50m reconstruct it, 5 snatches each back and forth until each partner has done 30 snatches. 6 rounds for time of: 5 Squat Snatches 135 lbs 50 m Uneven Farmers Carry 45 lbs

Post total time.

Try to match up with someone who uses the same weight. If your partner uses a different weight you just have more to carry between stations.

New Class Schedule

Monday, Wednesday and Friday will now be from 11:00-12:00, instead of 12-1:00

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.

Wednesday, September 1, 2010

Thursday Sept 2nd 2010

For Time: 30 Box Jump (24/20 in.)s 10 Squat Cleans 155/105 lbs 25 Box Jump (24/20 in.)s 8 Squat Cleans 155/105 lbs 20 Box Jump (24/20 in.)s 6 Squat Cleans 155/105 lbs 15 Box Jump (24/20 in.)s 4 Squat Cleans 155/105 lbs 5 Box Jump (24/20 in.)s 2 Squat Cleans 155/105 lbs

Post total time.

New Class Schedule

Monday, Wednesday and Friday will now be from 11:00-12:00, instead of 12-1:00

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.