Friday August 6th 2010

Lift Back Squats 5-5-5-5-5 WOD 500m row 150 DU 50 Burpees Remember when it was Cold in the box?

Wednesday August 4th 2010

WOD The Seven

Seven rounds for time of: 7 Handstand push-ups 135 pound Thruster, 7 reps 7 Knees to elbows 245 pound Deadlift, 7 reps 7 Burpees 7 Kettlebell swings, 2 pood 7 Pull-ups

Mikko Salo 19:19. Chris Spealler 20:56. Graham Holmberg 24:37. Post time to comments.

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

I think registration is still open for the Colorado Open, these are our local CrossFit games, and are a fun way to compete if you like and get to meet and be inspired by other people who do CrossFit. This is the registration link. http://www.regonline.com/builder/site/Default.aspx?eventid=876442

Thursday, August 5th 2010

WOD Nancy 5 Rounds For Time 400m run 15 OHS 95/65 Yesterdays WOD lived up to its reputation! The Seven is a crusher!

Saturday July 31th 2010

At 9:00AM every Saturday morning TwinFreaks invites anyone who would like to come to a Free Workout of the day. A) Our next foundations class begins this coming Tuesday August 3rd, Call 720-204-2631 to register. B) Today, Darla will be competing in Olympic lifting at the Colorado games in Colorado springs, she has been working very hard with Olympic lifting coach Mark Church. It would be great if some of us can plan to go and cheer her on. You get to see the Olympic training center which is cool. C)registration is now open for the Colorado Open, these are our local CrossFit games, and are a fun way to compete if you like and get to meet and be inspired by other people who do CrossFit. This is the registration link. http://www.regonline.com/builder/site/Default.aspx?eventid=876442 or go to FrontRangeCrossFit.com for more details.

Tuesday 8/3/2010

WOD

Front Squat 10-10-10-10-10 reps.

Post loads to comments.

A) Our next Foundations Class begins tonight!

B)I think registration is still open for the Colorado Open, these are our local CrossFit games, and are a fun way to compete if you like and get to meet and be inspired by other people who do CrossFit. This is the registration link. http://www.regonline.com/builder/site/Default.aspx?eventid=876442 or go to FrontRangeCrossFit.com for more details.

Monday 8/2/2010

This will be interesting. Have Fun! Don't take it too seriously!

Part A. Three rounds for time of: 30 Push-ups, release hands from floor at the bottom 12’ Wall climb 95 pound Overhead squat, 21 reps 12’ Wall climb Seven minute time cap. Score time of completion or reps completed within the cap.

Rest 30 seconds.

Part B. Three rounds for time of: 30 Toes to bar 95 pound Ground to overhead, 21 reps Seven minute time cap. Score time of completion or reps completed within the cap.

Rest 30 seconds.

Part C. Three rounds for time of: 6 foot Wall jumps with burpee, 5 reps 20 ft Rope Climb, 3 ascents Twelve minute time cap. Score time of completion or reps completed within the cap.

Part A: Rich Froning Jr. 6:55, Kristan Clever 2 rounds + 30 push-ups (65lb) Part B: Ben Smith 1 round + 18 ground to OH, Kristan Clever 2 rounds + 4 knees to elbows (65lb) Part C: Chris Spealler 8:32, Annie Thorisdottir 7:34 (2 rope climbs). Post times and/or number of rounds and reps completed for each part to comments.

A) Our next foundations class begins on Tomorrow night August 3rd, Call 720-204-2631 to register. B) I believe registration is open for the Colorado Open, these are our local CrossFit games, and are a fun way to compete if you like and get to meet and be inspired by other people who do CrossFit. This is the registration link. http://www.regonline.com/builder/site/Default.aspx?eventid=876442 or go to FrontRangeCrossFit.com for more details.

Friday July 30th 2010

WOD 7 RFT 3 power cleans 205/135 4 ring Hand Stand Push-ups There was a 12 minute cap on this at the Games Some handstand push-ups progressions http://media.crossfit.com/kids/HandstandPushups.wmv A) Our next foundations class begins on Tuesday August 3rd, Call 720-204-2631 to register. Or Email TwinFreaks@TwinFreaksCrossFit.com B) Tomorrow, Saturday, July 31 Darla will be competing in Olympic lifting at the Colorado games in Colorado springs, she has been working very hard with Olympic lifting coach Mark Church. It would be great if some of us can plan to go and cheer her on. You get to see the Olympic training center which is cool. C)registration is now open for the Colorado Open, these are our local CrossFit games, and are a fun way to compete if you like and get to meet and be inspired by other people who do CrossFit. This is the registration link. http://www.regonline.com/builder/site/Default.aspx?eventid=876442 or go to FrontRangeCrossFit.com for more details.

Thursday July 29th 2010

Early August Foundations Class Graduates today, be sure to welcome any new faces you see in class. WOD 10 overhead squats 45/35 30 good mornings 45/35 60 abmat, butterfly sit-ups 30 weighted back extensions 25/15 minimize rest over speed today, the tortoise approach. A) Our next foundations class begins on Tuesday August 3rd, Call 720-204-2631 to register. Or Email TwinFreaks@TwinFreaksCrossFit.com B) This Saturday, July 31 Darla will be competing in Olympic lifting at the Colorado games in Colorado springs, she has been working very hard with Olympic lifting coach Mark Church. It would be great if some of us can plan to go and cheer her on. You get to see the Olympic training center which is cool. C)registration is now open for the Colorado Open, these are our local CrossFit games, and are a fun way to compete if you like and get to meet and be inspired by other people who do CrossFit. This is the registration link. http://www.regonline.com/builder/site/Default.aspx?eventid=876442 or go to FrontRangeCrossFit.com for more details.

Tuesday July 27th 2010

WOD AMRAP in 7 minutes 315/205 Deadlift 7 reps 20m sprint 14 one legged squats 21 Double-under 20m sprint http://media.crossfit.com/kids/Pistols.wmv A) Our next foundations class begins on Tuesday August 3rd, Call 720-204-2631 to register. Or Email TwinFreaks@TwinFreaksCrossFit.com B) This Saturday, July 31 Darla will be competing in Olympic lifting at the Colorado games in Colorado springs, she has been working very hard with Olympic lifting coach Mark Church. It would be great if some of us can plan to go and cheer her on. You get to see the Olympic training center which is cool. C)registration is now open for the Colorado Open, these are our local CrossFit games, and are a fun way to compete if you like and get to meet and be inspired by other people who do CrossFit. This is the registration link. http://www.regonline.com/builder/site/Default.aspx?eventid=876442 or go to FrontRangeCrossFit.com for more details. D)Margaret leaves for a week vacation today, James will be picking up some of her classes and Nic and Jim will be here teaching classes as well.

Monday July 26th 2010

WOD 5 RFT 5 Muscle-ups 10 power cleans 135/85 220m run Here are some muscle-up progressions, courtesy of Brand X Martial arts http://media.crossfit.com/kids/MuscleUps.wmv A) Our next foundations class begins on Tuesday August 3rd, Call 720-204-2631 to register. Or Email TwinFreaks@TwinFreaksCrossFit.com B) This Saturday, July 31 Darla will be competing in Olympic lifting at the Colorado games in Colorado springs, she has been working very hard with Olympic lifting coach Mark Church. It would be great if some of us can plan to go and cheer her on. You get to see the Olympic training center which is cool. C)Registration is now open for the Colorado Open, these are our local CrossFit games, and are a fun way to compete if you like and get to meet and be inspired by other people who do CrossFit. This is the registration link. We are getting a group together to go down to these games. They will scale the weight on the workouts, everyone should enter! http://www.regonline.com/builder/site/Default.aspx?eventid=876442 or go to FrontRangeCrossFit.com for more details.

Sunday July 25th 2010

A) Our next foundations class begins on Tuesday August 3rd, Call 720-204-2631 to register. B) July 31 Darla will be competing in Olympic lifting at the Colorado games in Colorado springs, she has been working very hard with Olympic lifting coach Mark Church. It would be great if some of us can plan to go and cheer her on. You get to see the Olympic training center which is cool. C)registration is now open for the Colorado Open, these are our local CrossFit games, and are a fun way to compete if you like and get to meet and be inspired by other people who do CrossFit. This is the registration link. http://www.regonline.com/builder/site/Default.aspx?eventid=876442 or go to FrontRangeCrossFit.com for more details. That 100 wall balls in the middle of the WOD was a kicker.

Saturday July 24th 2010

At 9:00AM every Saturday morning TwinFreaks invites anyone who would like to come to a Free Workout of the day. A) Our next foundations class begins on Tuesday August 3rd, Call 720-204-2631 to register. B) July 31 Darla will be competing in Olympic lifting at the Colorado games in Colorado springs, she has been working very hard with Olympic lifting coach Mark Church. It would be great if some of us can plan to go and cheer her on. You get to see the Olympic training center which is cool. C)registration is now open for the Colorado Open, these are our local CrossFit games, and are a fun way to compete if you like and get to meet and be inspired by other people who do CrossFit. This is the registration link. http://www.regonline.com/builder/site/Default.aspx?eventid=876442 or go to FrontRangeCrossFit.com for more details.

Friday July 23rd 2010

Good work yesterday everybody! Workout of the Day 65% Angie 65 pull-ups 65 push-ups 65 sit-ups 65 squats there is a time limit of 12 minutes for this WOD A) Our next foundations class begins on Tuesday August 3rd, Call 720-204-2631 to register. B) July 31 Darla will be competing in Olympic lifting at the Colorado games in Colorado springs, she has been working very hard with Olympic lifting coach Mark Church. It would be great if some of us can plan to go and cheer her on. You get to see the Olympic training center which is cool. C)registration is now open for the Colorado Open, these are our local CrossFit games, and are a fun way to compete if you like and get to meet and be inspired by other people who do CrossFit. This is the registration link. http://www.regonline.com/builder/site/Default.aspx?eventid=876442 or go to FrontRangeCrossFit.com for more details.

Thursday July 22, 2010

AMRAP in 15 minutes 3 thrusters 115/95 5 Burpees 10 Double unders and some Press 5-5-5 A) July 31 Darla will be competing in Olympic lifting at the Colorado games in Colorado springs, she has been working very hard with Olympic lifting coach Mark Church. It would be great if some of us can plan to go and cheer her on. You get to see the Olympic training center which is cool. B)registration is now open for the Colorado Open, these are our local CrossFit games, and are a fun way to compete if you like and get to meet and be inspired by other people who do CrossFit. This is the registration link. http://www.regonline.com/builder/site/Default.aspx?eventid=876442 or go to FrontRangeCrossFit.com for more details. c) Our next foundations class begins on Tuesday August 3rd, Call 720-204-2631 to register.

Wednesday July 21, 2010

Pyramid Double Helen For time: Run 1200 meters 63 Kettlebell swings, 24/16kg 36 Pull-ups Run 800 meters 42 Kettlebell swings, 24/16kg 24 Pull-ups Run 400 meters 21 Kettlebell swings, 24/16kg 12 Pull-ups A) July 31 Darla will be competing in Olympic lifting at the Colorado games in Colorado springs, she has been working very hard with Olympic lifting coach Mark Church. It would be great if some of us can plan to go and cheer her on. You get to see the Olympic training center which is cool. B)registration is now open for the Colorado Open, these are our local CrossFit games, and are a fun way to compete if you like and get to meet and be inspired by other people who do CrossFit. This is the registration link. http://www.regonline.com/builder/site/Default.aspx?eventid=876442 or go to FrontRangeCrossFit.com for more details.

Tuesday July 20th

WOD Annie 50-40-30-20-10 Double unders abmat sit-ups I got my turn to hold Finn. A) July 31 Darla will be competing in Olympic lifting at the Colorado games in Colorado springs, she has been working very hard with Olympic lifting coach Mark Church. It would be great if some of us can plan to go and cheer her on. You get to see the Olympic training center which is cool. B)registration is now open for the Colorado Open, these are our local CrossFit games, and are a fun way to compete if you like and get to meet and be inspired by other people who do CrossFit. This is the registration link. http://www.regonline.com/builder/site/Default.aspx?eventid=876442 or go to FrontRangeCrossFit.com for more details.

Monday July 22

Congratulations to Colorado Athletes in the World CrossFit Games!! Matt Chan of CrossFit Verve, 4th place Pat Burke of MBS CrossFit, 7th place Jasmine Devers of FrontRange CrossFit, 27th in the individual events and Brothers CrossFit, AKA FrontRange CrossFit, 10th CrossFit Castle Rock, 27th Flatirons CrossFit, 43rd in the Affiliate Cup Way to represent! I love the push-up standard in the last event! Maintain the plank position and they had to lift the hands off the floor at the bottom. The Burpees though descended to; lay down on the ground, stand back up, 1. We will not be following that standard WOD Amanda 9-7-5 Muscle-ups Squat Snatch 135/95 After Squat 5-5-5

Todays Workout is at 4:00PM instead of the regular time of 6:00PM. Fight Gone Bad Three Rounds of: wall Ball, 20~14lbs ball 10~8ft target (reps) Sumo Dead lift High Pull, 75~55# (reps) Box Jump, 20" box (reps) Push Press 75~55# (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 the call of rotate the athletes must move to the next station immediately for the best score. One point is given for each rep, except for the rower where each calorie is one point. Score is total points.

Saturday July 17th 2010

Sara, Jennifer, Joseph, Alex and Bill show handstand Push-up progressions. right to left/top to bottom Free Workout of the Day today at 9:00am, All are welcome, the public is invited. Note the time has been changed for tomorrows WOD from 6:00PM to 4:00PM, the WOD will be Fight Gone Bad, and we will be projecting the CrossFit Games live streaming video on the wall.

Friday July 16th 2010

A couple Announcements before I forget 1) Sundays 6:00pm WOD will be Fight Gone Bad and after, or before and during maybe we will be projecting the live stream from the World CrossFit games on the wall. Cool Beans!! 2)July 31 Darla will be competing in Olympic lifting at the Colorado games in Colorado springs, she has been working very hard with Olympic lifting coach Mark Church. It would be great if some of us can plan to go and cheer her on. You get to see the Olympic training center which is cool. 3)registration is now open for the Colorado Open, these are our local CrossFit games, and are a fun way to compete if you like and get to meet and be inspired by other people who do CrossFit. This is the registration link. http://www.regonline.com/builder/site/Default.aspx?eventid=876442 or go to FrontRangeCrossFit.com for more details. Thanks and props to the 6:30PM class for your reception of Nic, and huge thanks to Nic for just jumping in and trying it. I almost forgot todays WOD! 7 RFT 10 HSPU's 10 DB Squat Clean 10 L pull-ups scaling will be provided as usual.

Thursday July 15th 2010

Nice body position on the kip swing. It will be Deadlift then WOD 7 minute AMRAP 20m bear crawl 10 thrusters @ 65~45 10 burpees rest 2 minutes 7 minute AMRAP 20m bear crawl 10 thrusters @ 65~45 10 burpees

Wednesday July 14th 2010

squats 3-3-3-3-3 WOD 3x5 Cindy 5 minute AMRAP 5 pull-ups 10 push-ups 15 squats rest 2 minutes 5 minute AMRAP 5 pull-up 10 push-up 15 squats rest 2 minutes 5 minute AMRAP 5 pull-up 10 push-up 15 squats keep a continuous count. Would you like to try a free intro class? Call to schedule one. Our next series of beginners classes starts Tuesday August 3rd and runs Tuesdays and Thursdays for three weeks, from 5:30-6:30 PM. Call 720-204-2631, or stop by to get registered.

Tuesday July 13th 2010

Lift Clean and Jerk 5-4-3-2-1 WOD 12 minute AMRAP 3 dips 5 10m side shuffles 10 overhead squats 95~65

Monday, July 12th 2010

WOD 3 RFT 15 Deadlift @ 1.5x Body Weight 400 m run 10 Deadlift @ 1.5x Body Weight 400 m run 5 Deadlift @ 1.5x Body Weight 400 m run Would you like to try a free intro class? Call to schedule one. Our next series of beginners classes starts Tuesday July 13th and runs Tuesdays and Thursdays for three weeks, from 5:30-6:30 PM. Call 720-204-2631, or stop by to get registered.

Sunday July 11th 2010

The dumbbell starts to get pretty heavy after awhile. 6:00Pm with James today, a surprise as usual, no cherry picking these WODs!!! Would you like to try a free intro class? Call to schedule one. Our next series of beginners classes starts Tuesday July 13th and runs Tuesdays and Thursdays for three weeks, from 5:30-6:30 PM. Call 720-204-2631, or stop by to get registered.

Saturday July 10th 2010

Free WorkOut of the Day 9:00Am, Open to the Public, All are Welcome. Would you like to try a free intro class? Call to schedule one. Our next series of beginners classes starts Tuesday July 13th and runs Tuesdays and Thursdays for three weeks, from 5:30-6:30 PM. Call 720-204-2631, or stop by to get registered.

Friday July 9th 2010

Josh recovering from Cindy WOD A Twisted Chief As many rounds as Possible in 3 minutes 3 Snatch 115-93 -can be power snatch, just get it overhead 6 ring dips - must Muscle-up into dip if possible 9 squats rest one minute due 5 cycles score each cycle separately ie start with snatches every time. Would you like to try a free intro class? Call to schedule one. Our next series of beginners classes starts Tuesday July 13th and runs Tuesdays and Thursdays for three weeks, from 5:30-6:30 PM. Call 720-204-2631, or stop by to get registered.

Thursday July 8th

Barbara 5 rounds: Each for time 20 pull-ups 30 push-ups 40 sit-ups 50 squats rest precisely 3 minutes between rounds. Would you like to try a free intro class? Call to schedule one. Our next series of beginners classes starts Tuesday July 13th and runs Tuesdays and Thursdays for three weeks, from 5:30-6:30 PM. Call 720-204-2631, or stop by to get registered.

Wednesday July 7th

From the Mainsite about two months back WOD 21-15-9 Squat Snatch 95-65 pull-ups -Chest to Bar Would you like to try a free intro class? Call to schedule one. Our next series of beginners classes starts Tuesday July 13th and runs Tuesdays and Thursdays for three weeks, from 5:30-6:30 PM. Call 720-204-2631, or stop by to get registered.

Tuesday July 6th

James, learning a new skill, and Finn. Death by 10m With a continuously running clock do one 10m run the first minute, two 10m runs the second minute, three 10m runs the third minute....continuing as long as you are able. use as many sets in each minute as needed. Post total rounds. You may also choose to do this as Death by 20m row. Would you like to try a free intro class? Call to schedule one. Our next series of beginners classes starts Tuesday July 13th and runs Tuesdays and Thursdays for three weeks, from 5:30-6:30 PM. Call 720-204-2631, or stop by to get registered.

Monday July 5th

I hope everyone had a good forth of July. WOD AMRAP in 15 minutes 200m run 7 front squat 95/75 7 push press 95/75 7 Overhead squat 95/75 Would you like to try a free intro class? Call to schedule one. Our next series of beginners classes starts Tuesday July 13th and runs Tuesdays and Thursdays for three weeks, from 5:30-6:30 PM. Call 720-204-2631, or stop by to get registered.

4th of July, Sunday

Praying to the Crossfit Gods. For push-ups: Full range of motion is more important than being on the ground. You need to have; 1)Chest and thighs to deck at the bottom. 2)Elbows locked out, actively pushing down at the top 3)Maintain plank position. If you need to use an assistance device such as the wall, a box or raised bar, do so. Gradually lower your assistance device until you're at the ground. 6:00PM with James is on, work off the Barbecue before you go and watch fireworks! Happy Forth of July!!

3rd July, Saturday

Free Workout at 9:00am today, open to the public, all are Welcome. Would you like to try a free intro class? Call to schedule one. Our next series of beginners classes starts Tuesday July 13th and runs Tuesdays and Thursdays for three weeks, from 5:30-6:30 PM. Call 720-204-2631, or stop by to get registered.

WOD 10 Rounds For Time 30 air squats 15 pull-ups this looked so innocent on paper ;)

Our next set of foundations classes, for beginners to get started at TwinFreaks, will begin on July 13 and will run for three weeks, Tuesdays and Thursdays @ 5:30-6:30pm. Call or Email to reserve your place. 720-204-2631, TwinFreaks@TwinFreaksCrossFit.com