Monday, May 31, 2010

For Tuesday June 1

We are doing a reprise of our week of girls. We did them the last week of April before the Paleo challenge, so make sure to come in at the same days that you came in that week so that you can compare your results. We will do Kelly next Monday due to the memorial day holiday. Grace 30 clean and jerk for time 135/95 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

Sunday, May 30, 2010

For Monday May 31

Run 10 K or go in for 9:00am WOD at TwinFreaks. This is the only class scheduled for today. 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 Congratulations to Jim, Vanessa, Nick and Margaret for passing their level 1 trainer tests.

Friday, May 28, 2010

For Saturday May 28

Jim, Nick and Vanessa are off to Golden this weekend for their level 1 Certification. Not the best pictures, sorry . Free Workout of the day today at 9:00am. Open to the public. All are welcome No 5:00pm WOD 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

Thursday, May 27, 2010

Friday May 28

Buy in: run 800 m WOD: 10-9-8-7-6-5-4-3-2-1 Chest to Bar Pull-ups Box Jumps 24/20 sit-ups This is for the Big Dawgs, all others do a scaled version. 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 Beyond the White board at Beyondthewhiteboard.com If you did not get an invitation to join the gym by Email let me know. I might not have your current Email. Facebook if you're on facebook be sure to become a fan of TwinFreaksCrossFit.

Wednesday, May 26, 2010

Thursday May 27

Push press WOD 5 rounds 4 power clean 115/85lbs 8 Knees to Elbows 12 Kettle Bell Swings 24/16kg This is for the Big Dawgs, all others do a scaled version. 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 Beyond the White board at Beyondthewhiteboard.com If you did not get an invitation to join the gym by Email let me know. I might not have your current Email. Facebook if you're on facebook be sure to become a fan of TwinFreaksCrossFit.

Tuesday, May 25, 2010

Wednesday May 26

Squats Then 400m run or 500m row 150 Double unders 50 burpees This is for the Big Dawgs, all others do a scaled version. 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 Beyond the White board at Beyondthewhiteboard.com If you did not get an invitation to join the gym by Email let me know. I might not have your current Email. Facebook if you're on facebook be sure to become a fan of TwinFreaksCrossFit.

Monday, May 24, 2010

Tuesday May 25

4 Rounds for time: 20 OHS 95/65 20 Box Jumps 24/20 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 Beyond the White board at Beyondthewhiteboard.com If you did not get an invitation to join the gym by Email let me know. I might not have your current Email. Facebook if you're on facebook be sure to become a fan of TwinFreaksCrossFit.

Sunday, May 23, 2010

Monday May 24

Dead Lift 5x5 WOD 1600m run rest 3 minutes 1200m run rest 2 minutes 800 m run rest 1 minute 400m run Cash out: 50 sit-ups max push ups We have both day; 10:30am and evening, 5:30pm, foundations classes beginning in June. Call today to reserve your space. 720-204-2631 I would like everyone to sign up for this clinic. No matter if you are just starting CrossFit and Olympic lifting or have been lifting for years. 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 Beyond the White board at Beyondthewhiteboard.com If you did not get an invitation to join the gym by Email let me know. I might not have your current Email. Facebook if you're on facebook be sure to become a fan of TwinFreaksCrossFit.

Friday, May 21, 2010

Saturday May 22

Free Workout of the Day today, open to the public, all are welcome!
9:00am
5:00pm
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

Thursday, May 20, 2010

Friday May 21

Tabata Something else

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to Beyondthewhiteboard.com.

We have both day; 10:30am and evening, 5:30pm, foundations classes beginning in June. Call today to reserve your space. 720-204-2631 I would like everyone to sign up for this clinic. No matter if you are just starting CrossFit and Olympic lifting or have been lifting for years. 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 Beyond the White board at Beyondthewhiteboard.com If you did not get an invitation to join the gym by Email let me know. I might not have your current Email. Facebook if you're on facebook be sure to become a fan of TwinFreaksCrossFit.

Wednesday, May 19, 2010

Thursday May 20

We have both day, 10:30am and evening 5:30pm, foundations classes beginning in June. Call today to reserve your space. 720-204-2631 WOD 10-9-8-7-6-5-4-3-2-1 power snatch 75/55 1-2-3-4-5-6-7-8-9-10 Burpees I would like everyone to sign up for this clinic. No matter if you are just starting CrossFit and Olympic lifting or have been lifting for years. 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 Beyond the White board at Beyondthewhiteboard.com If you did not get an invitation to join the gym by Email let me know. I might not have your current Email. Facebook if you're on facebook be sure to become a fan of TwinFreaksCrossFit.

Tuesday, May 18, 2010

Wednesday May 19th

This is Sara's first sweat angel from her first CrossFit WOD. Today is James' Birthday!!!!!!!! WOD AMRAP 15 3 rounds of Cindy* 200m run *one round of Cindy is 5 pull-ups 10 push ups 15 squats I would like everyone to sign up for this clinic. No matter if you are just starting CrossFit and Olympic lifting or have been lifting for years. 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 Beyond the White board at Beyondthewhiteboard.com If you did not get an invitation to join the gym by Email let me know. I might not have your current Email. Facebook if you're on facebook be sure to become a fan of TwinFreaksCrossFit.

Monday, May 17, 2010

Tuesday May18

800M Run 50 Thrusters, 45# 30 pull-ups 400M Run 30 Thrusters 20 Pull-ups 200M Run 20 Thrusters 15 Pull-ups 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 Beyond the White board at Beyondthewhiteboard.com If you did not get an invitation to join the gym by Email let me know. I might not have your current Email. Facebook if you're on facebook be sure to become a fan of TwinFreaksCrossFit.

Sunday, May 16, 2010

Monday May 17

5 Rounds For Time: 40 Double Under's 30 box jumps 24/20 20 Kettle-bell Swings 24/16 Cash out: prowler push 40m 25 sit-ups 25 Knees to Elbows prowler push 40m 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 Beyond the White board at Beyondthewhiteboard.com If you did not get an invitation to join the gym by Email let me know. I might not have your current Email. Facebook if you're on facebook be sure to become a fan of TwinFreaksCrossFit.

Friday, May 14, 2010

Saturday May 15

Free Workout of the Day today, open to the public, all are welcome! Saturday time change:
9:00am is unchanged
5:00pm is 5:30 pm
this Saturday only. 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

Thursday, May 13, 2010

Friday May 14

10 minute cap x2 3 RFT 10 minute cap 20 DU's or Side to side HOPS 1 rope climb 15 DB thruster 35-45/25-35 rest 5 minutes 3 RFT 10 minute cap 20 pull-ups 20 single arm DB snatches 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, May 12, 2010

Wednesday May 12

How can a cold cement floor feel good? Try pushing the prowler!! Masters WODs from the 2010 regionals A) ten minutes to a 1RM thruster. B) 3 Rounds for time 50 Double unders 21 kettlebell swings 24/16 12 pull-ups

Tuesday, May 11, 2010

Wednesday May 12

Meet Alex and baby Finn, Dad is Eric. You'll be seeing them around the gym more and more. Finn is due in three weeks, Alex has been CrossFitting throughout her pregnancy. WOD for Wednesday AMRAP 10 minutes 10 lateral hurdle jumps 3 snatch grip dead lifts 95/65 6 Hang power snatch 95/65 9 Over Head Squats 95/65 cash out: 5x 40m prowler push, rest between rounds. Check out Everydaypaleo.com for great ideas on what to eat and to feed your family. 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 Beyond the White board at Beyondthewhiteboard.com If you did not get an invitation to join the gym by Email let me know. I might not have your current Email. Facebook if you're on facebook be sure to become a fan of TwinFreaksCrossFit.

Monday, May 10, 2010

Tuesday May 11

Dead Lift 3x5s WOD 21-15-9 Muscle -up Handstand Push-up power clean BW Check out Everydaypaleo.com for great ideas on what to eat and to feed your family. 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 Beyond the White board at Beyondthewhiteboard.com If you did not get an invitation to join the gym by Email let me know. I might not have your current Email. Facebook if you're on facebook be sure to become a fan of TwinFreaksCrossFit.

Sunday, May 9, 2010

Monday May 10

3x5's squats A) AMRAP 12 2 power snatches 85/65 4 CtB pull-ups 6 Ground to Overhead 85/65 8 push-ups or B) AMRAP 12 4 pull-ups 6 Ground to Overhead 115/85 8 push-ups There will now be a 9:00am class on Wednesday starting This week Wednesday the 12th. This is the beginning of our second week of the months Paleo challenge, How are all of you doing. Those that I have talked to are all feeling great. Check out Everydaypaleo.com for great ideas on what to eat and to feed your family. 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 Beyond the White board at Beyondthewhiteboard.com If you did not get an invitation to join the gym by Email let me know. I might not have your current Email. Facebook if you're on facebook be sure to become a fan of TwinFreaksCrossFit.

Friday, May 7, 2010

Saturday May 8th

Free Work Out of the Day today at 9:00am and 5:00pm Open to the public, come and see what CrossFit is all about! There will now be a 9:00am class on Wednesday starting next week Wednesday the 12th. Check out Everydaypaleo.com for great ideas on what to eat and to feed your family. 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 Beyond the White board at Beyondthewhiteboard.com If you did not get an invitation to join the gym by Email let me know. I might not have your current Email. Facebook if you're on facebook be sure to become a fan of TwinFreaksCrossFit.

Thursday, May 6, 2010

Friday May 7

There will now be a 9:00am class on Wednesday starting next week Wednesday the 12th. Front Squat 3x3 or 3x5 AMRAP 12 minutes 50 m run 3 thrusters @ 115/85 10 burpees Check out Everydaypaleo.com for great ideas on what to eat and to feed your family. 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 Beyond the White board at Beyondthewhiteboard.com If you did not get an invitation to join the gym by Email let me know. I might not have your current Email. Facebook if you're on facebook be sure to become a fan of TwinFreaksCrossFit.

Wednesday, May 5, 2010

WOD for Thursday May 6

800m run 50 Toes to Bar 35 good-mornings 45/35 400m run 35 Toes to Bar 20 good-mornings 45/35 200m run 25 Toes to Bar 15 good-mornings 45/35 Scaling will be offered as usual :) First full week of the Paleo challenge. Check out Everydaypaleo.com for great ideas on what to eat and feed your family. 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 Beyond the White board at Beyondthewhiteboard.com If you did not get an invitation to join the gym by Email today let me know. I might not have your current Email. Facebook if you're on facebook be sure to become a fan of TwinFreaksCrossFit.

Tuesday, May 4, 2010

Wednesday May 5th

Murph 1 mile run 100 pull-ups 200 push-ups 300 squats 1 mile run Scaling will be offered as usual :)First full week of the Paleo challenge. Check out Everydaypaleo.com for great ideas on what to eat and feed your family. 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 Beyond the White board at Beyondthewhiteboard.com If you did not get an invitation to join the gym by Email today let me know. I might not have your current Email. Facebook if you're on facebook be sure to become a fan of TwinFreaksCrossFit.

Monday, May 3, 2010

Tuesday May 4th

200m run 1 Ground to overhead men start at 95# and increase by 10# each round women start at 65# and increase by 5# each round WOD ends when three fails @ any weight First full week of the Paleo challenge. Check out Everydaypaleo.com for great ideas on what to eat and feed your family. 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 Beyond the White board at Beyondthewhiteboard.com I'm working on this more, if for some reason I do not have your Email address I won't be able to 'invite' you into our gym, so make sure I have your current one. Facebook if you're on facebook be sure to become a fan of TwinFreaksCrossFit. 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

Sunday, May 2, 2010

Monday May 3

Dead lift 3x3 or 3x5 WOD AMRAP 12 100m run 5 Dumbbell hang power clean L arm 45/25 5 dumbbell front squat L arm 45/25 5 dumbbell Push jerk L arm 45/25 5 dumbbell hang power clean R arm 45/25 5 dumbbell front squat R arm 45/25 5 dumbbell push jerk R arm 45/25 First full week of the Paleo challenge. Check out Everydaypaleo.com for great ideas on what to eat and feed your family. 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. Beyond the White board at Beyondthewhiteboard.com I'm working on this more, if for some reason I do not have your Email address I won't be able to 'invite' you into our gym, so make sure I have your current one. Facebook if you're on facebook be sure to become a fan of TwinFreaksCrossFit.

Saturday, May 1, 2010

Sunday May 2

Rest Day First full week of the Paleo challenge check out Everydaypaleo.com for great ideas on what to eat and feed your family. 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. Beyond the White board at Beyondthewhiteboard.com I'm working on this more, if for some reason I do not have your Email address I won't be able to 'invite' you into our gym, so make sure I have your current one. Facebook if you're on facebook be sure to become a fan of TwinFreaksCrossFit.