Thursday, December 30, 2010

New Year's Eve

WOD
3 Rounds
15 Knees to Elbow
8 Turkish Get Ups
20 Sit Ups
Holiday Schedule:
7:30 am
9:00 am
11:00 am
Saturday's WOD will be at 11:00 am
Get in; get some!

Wednesday, December 29, 2010

Thursday December 30

WOD
30 Back Squats @ Bodyweight
1 Mile Run
It's your lift. If it takes you two minutes to set up, take two minutes to set up. Walking out of the rack on tippy-toes will eventually get you smashed.

Tuesday, December 28, 2010

Thursday December 29

WOD
3 Rounds for Time
15 Power Cleans 135/95
15 Burpees
Strong knees.

Monday, December 27, 2010

Tuesday December 28

WOD

"Nate" AMRAP 20 2 Muscle Ups 4 Hand Stand Push Ups 8 KB Swings 32/24 kg We were honored to welcome old friends from Grand Junction, and new friends from Utah and Georgia today. Dana proved Georgia peaches don't just look good, they perform also. Who will be brave and join Rachel in foundations Monday, Tuesday, and Thursday at 5:30pm?

Sunday, December 26, 2010

Monday December 27

10 RFT (rounds for time)
1 Clean & Jerk
5 Pull-Ups
10 Push-Ups
15 Squats
"My true love gave me what?"
Foundation classes are Monday, Tuesday, and Thursday at 5:30pm. Experience the power of CrossFit now. Don't wait for January 1st.

Thursday, December 23, 2010

12/24 Christmas Eve

12 Days of Christmas (CrossFit Rammstein) 1 Agility Ladder Run 2 OHS 3 Ab Mat Sit-Ups 4 Squat Cleans 5 Pull Ups 6 Air Squats 7 Push Ups 8 Double Unders 9 Burpees 10 Lunges 11 Wall Ball Shots 12 Dumbbell Thrusters This workout is performed just like the song is sung. So, you will perform 1 agility ladder run, then 2 OHS and 1 agility ladder, then 3 sit-ups, 2 OHS and 1 agility ladder, etc. until all 12 rounds are completed. Before you criticize the Grinch, ask yourself if you have the necessary fitness to ruin Christmas for the entire village of Whoville. If not, we are open Friday 5:30 am - 12:00, Saturday 9 am, and Sunday 5-6pm.

Wednesday, December 22, 2010

Thursday, 12/23
Snatch 1-1-1-1-1-1-1
If you're out of town, remember pull-ups, push-ups, squats, sit-ups, and burpees are free and effective!
Patrick played O-Line at South Dakota School of Mines. That 24 kg bell will have him back to football condition soon!

Wednesday 12/22

WOD 6 Rounds Hypoxic KB Swings 100m Sprint
Jennifer makes sure the kettlebells are put away properly.

Monday, December 20, 2010

Tuesday 21 December 2010

Shoulder Presses, Pull-ups, Push Presses, Push Jerks - Post Result
15 Shoulder Presses 0 lbs 20 Pull-ups 15 Push Presses 0 lbs 20 Pull-ups 15 Push Jerks 0 lbs 20 Pull-ups this should be a heavy press, trying a for a 15 RM again a heavy push press, trying for that 15RM and a heavy push jerk, trying for that 15RM Post total time.

Sunday, December 19, 2010

Monday December 20, 2010

Handstand Push-ups, Air Squats, Rests, Clapping Push Ups, Push-ups - Post Result
0 Posts
3 rounds for reps Max Hand stand push-ups 4 rounds Tabata air squats Max clapping push-ups into max explosive push-ups 4 rounds Tabata air squats Max push-ups 4 rounds Tabata air squats score is total reps of push-up variations and all squat reps
Get started at TwinFreaks CrossFit
Call 720-204-2631 to get started in our Foundations and skills class.
These classes are offered Monday, Tuesday and Thursday evenings @ 5:30pm for a month.

Saturday, December 18, 2010

Sunday 19 December

Wall Ball: at the bottom, full squat, weight on heals, ball held at chest height, focus on the target.
Get started at TwinFreaks CrossFit
Call 720-204-2631 to get started in our Foundations and skills class.
These classes are offered Monday, Tuesday and Thursday evenings @ 5:30pm for a month.

Friday, December 17, 2010

Saturday 18 December

Saturday mornings at 9:00am we have a free WOD open to the public all are welcome. Come and see what TwinFreaks CrossFit is about.
Get started at TwinFreaks CrossFit, check out the WOD this morning for free and start foundations class on Monday.
Check this out:
WOD
as two person teams
Whitten - Post Result
Five rounds for time of: 22 Kettlebell swings, 2 pood 22 Box jump, 24 inch box Run 400 meters 22 Burpees 22 Wall ball shots, 20 pound ball Post total time.

Thursday, December 16, 2010

Friday the17th of December

Wall Ball, Muscle-ups - Post Result
0 Posts
For Time: 50 Wall Balls 20 lbs 10 Muscle-ups 40 Wall Balls 20 lbs 8 Muscle-ups 30 Wall Balls 20 lbs 6 Muscle-ups 20 Wall Balls 20 lbs 4 Muscle-ups 10 Wall Balls 20 lbs 2 Muscle-ups Post total time.
This is by E Darsh owner of CrossFit Watertown
There’s always something you shouldn’t do, eat, say, read, breathe, etc. The news is full of them, your Facebook stream is full of them, and your mother even calls you up to warn you and try to keep you safe.

Now, in the CrossFit world, the bogeyman can be carbs, or sugar, sometimes alcohol, maybe caffeine, movement flaws, etc. And some folks take good cautions to extremes. Eat the Bogeyman foods and you’ll NEVER lose fat. Get less than 8 hours of sleep and you have FAILED. Do squats with a partial range of motion and you are not A TRUE WARRIOR and you should be BANNED from the CrossFit Kingdom. If CrossFit grows any more, it will suck and DIE.

Or maybe I’m a little overboard here.

Maybe the Chicken Littles are a little overboard too.

Exaggeration is useful for education and humor, but not a lot else.

Life is life. None of us are getting out alive. But we do want to be active and stay active, so eat clean and CrossFit. Listen to the smart voices, pay attention to your gut instinct, and don’t self-flagellate if you slip up here and there. Just recover. You’re going to be okay. Let the bogeyman run to the next person while you get back to your squats.

Wednesday, December 15, 2010

Thursday 16 December 2010

It's easy to hate the box about round four.
Runs, Thrusters, Burpees (2) - Post Result
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.

Tuesday 15 December 2010

Sorry this is late today; Yesterday afternoon our cable company decided to turn off our cable service without informing us beforehand. Apparently the FCC flies over areas and measures output from things like cable and our house/cable was over a limit. So we got turned off until a technician can come out today and find the problem. Ugh, this was majorly inconvenient, both my husband and I do a lot of work from home,little problems with the information age.
Perfection by E Darsh
Double Unders, Box Jumps, Kettlebell Swings - Post Result
5 rounds for time of:
40 Double unders
30 box jump - 24"
20 Kettlebell swings 1.5 pood

Monday, December 13, 2010

Tuesday 14 December 2010

Five rounds, each for time of: 20 Pull-ups, 30 Push-ups, 40 Sit-ups, 50 Squats. Rest precisely three minutes between each round.

Sunday, December 12, 2010

Monday 13 December 2010

Three rounds for time of: 95 pound Ground to overhead, 10 reps 200 yard Shuttle sprint, 50 yards there and back twice Post total time.
Get started at TwinFreaks CrossFit
Call 720-204-2631 to get started in our Foundations and skills class.
These classes are offered Monday, Tuesday and Thursday evenings @ 5:30pm for a month.

Friday, December 10, 2010

Saturday 11 December

video
Michael got his first Muscle-up today and then rocked the windshield wipers in the WOD.
Saturday mornings at 9:00am we have a free WOD open to the public all are welcome. Come and see what TwinFreaks CrossFit is about.
Get started at TwinFreaks CrossFit, check out the WOD this morning for free and start foundations class on Monday.
Check this out:

Thursday, December 9, 2010

Friday the10th of December

Keith warming up.
Runs, Windshield Wipers, Knees-to-elbows - Post Result
3 rounds for time of:
800 m Run 20 Windshield Wipers 20 Knees-to-elbows Post total time.

Wednesday, December 8, 2010

Thursday 9 December

This is a great New York Times article. The Incredible Flying Nonagenarian
Adam went hunting, Sara needs to learn how to cook pheasant.
Ready to join TwinFreaksCrossFit?
Start tonight or any Monday, Tuesday or Thursday at 5:30 PM. This is when we run our Foundations and skills classes, and if the entry point for TwinFreaks. After a month of skills classes you will be ready to join our regular WOD classes.
WOD
Runs, Windshield Wipers, Knees-to-elbows - Post Result3 rounds for time of:
800 m Run 20 Windshield Wipers 20 Knees-to-elbows Post total time.

Tuesday, December 7, 2010

Wednesday 8 December

Ready to get Started at Twin Freaks CrossFit?
Come to our Foundations and Skills class at 5:30PM
Skills classes run Monday, Tuesday and Thursday evenings at 5:30pm for 4 weeks.
Ryan - Post Result
0 Posts
Five rounds for time of:
Muscle-ups
21 Burpees
Post total time.
Each burpee terminates with a jump one foot above max standing reach.

Monday, December 6, 2010

Tuesday 7th December 2010

Ready to get Started at Twin Freaks CrossFit?
Come to our Foundations and Skills class tonight at 5:30PM
Skills classes run Monday, Tuesday and Thursday evenings at 5:30pm for 4 weeks.

Sunday, December 5, 2010

Monday December 6th 2010

Ready to get Started at Twin Freaks CrossFit?
Come to our Foundations and Skills class tonight at 5:30PM
Skills classes run Monday, Tuesday and Thursday evenings at 5:30pm for 4 weeks.
WOD
OverHead Squat
1-1-1-1-1-1-1

Saturday, December 4, 2010

Sunday 5 December 2010

Come and join our team.
TwinFreaks CrossFit is a group of people who like to train hard, push themselves and encourage each other. We have a great time together.
To join TwinFreaks CrossFit you need to attend our Foundations and skills classes on Monday, Tuesday and Thursday evenings at 5:30PM for a month. Then with the approval of our trainers you will be able to attend any of our WOD classes.
We have classes 7 days a week.
If that seems a bit much come next Saturday morning at 9:00am for a free class.

Friday, December 3, 2010

Saturday 4 december 2010

Free Workout of the day at 9:00am, Open to the public, all are welcome.
Come in and see who we are and what CrossFit is about then get signed up to come to our
foundations and skills classes.
Already know you want to get started at TwinFreaks CrossFit?
Join our Foundations and Skills Class on Monday, Tuesday and Thursday nights at 5:30PM.

Thursday, December 2, 2010

Friday 3 December 2010

10:00am power lifting class - Squat day
Get started at TwinFreaks CrossFit, come to our Foundations and skills classes, these are continuing classes to learn the basics of CrossFit. You may begin any day they are offered. Monday, Tuesdays and Thursdays at 5:30PM.
Jackie - Post Results
For time:
1000m Row
50 - 45lbs Thrusters
30 Pull Ups
Post total time

Wednesday, December 1, 2010

Thursday 2 December 2010

Get started at TwinFreaks CrossFit, come to our Foundations and skills classes, these are continuing classes to learn the basics of CrossFit. You may begin any day they are offered. Monday, Tuesdays and Thursdays at 5:30PM.
Sumo Deadlift High-pulls, Shoulder Presses, Kettlebell Swings - Post Result
0 Posts
For Time: 21 Sumo Deadlift High-pulls 95 lbs 21 Shoulder Presses 95 lbs 50 Kettlebell Swings 32 kg 15 Sumo Deadlift High-pulls 95 lbs 15 Shoulder Presses 95 lbs 50 Kettlebell Swings 32 kg 9 Sumo Deadlift High-pulls 95 lbs 9 Shoulder Presses 95 lbs 50 Kettlebell Swings 32 kg Post total time