+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.
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.
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
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.
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.
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
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.
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.
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.
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.
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.
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.
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.
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.
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.
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/
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 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/
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/
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.
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/
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/
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/
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/
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.
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/
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.
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.
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.
