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.

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