101 Pratt Street Unit E behind Sugarbeet.
Contact Vanessa at: twinfreaks at twinfreakscrossfit dot com. Also call us at 720-204-2631 -- we are often teaching class or busy, but please leave a message!
We train normal people like athletes - strength training, metabolic conditioning, and targeted mobility work. All ages and shapes welcome!
Coaches choice at 9 am as usual. Be prepared to be challenged. Veteran CrossFitters ready for a long WOD are welcome to visit.
am - Free Intro Class. We will do some warmups, some
skill work, and a short WOD. We will scale weight and reps, don't be
afraid of it being too hard or too easy either. There will be time afterwards to talk
about CrossFit's methodology and our On-Ramp beginners' class. If you are
interested in taking one of our On-Ramps or have already signed up -
take this class!
Sunday - Open
Class 2-4 pm. Two hours to work on anything you missed this week. Ask
the coach if you need advice or help deciding what to do.
The CrossFit Total The CrossFit Total is the sum of the best
of three attempts at the squat, the press, and the deadlift, the three
most effective lifts in existence for developing and testing functional
A. Take 15 minutes: Find your 1RM Shoulder Press B.Take 20 minutes: Find your 1RM Backsquat C. Take 20 minutes: Find your 1RM Deadlift
*Notice this leave five minutes for warm-up and cool-down. Use it wisely. **New students stick with 3 rep max, in other words, sets of three until you feel that you've hit your best. Follow Ripp's Rules:
Here are some basic precautions that need to be followed for safety:
1) Don’t be stupid.
Don’t total if you’re injured to the extent that a total will aggravate the problem. This will cost you in at least training time, and possibly time off of work if you’re ultra-stupid.
2) Don’t be greedy.
Learn to recognize the difference between greed and ambition, and be merely ambitious.
3) Don’t be pig-headed.
If your first attempt tells you that you need to lower your second, do so, without a misplaced sense of diminished self-worth. It’s a test, and it’s designed to measure what’s there, not create something that’s not. That’s what training is for."
Get to parallel. "The hips are lowered until the top surfaces of both of the legs at the hip joint are lower than the knees, and then the bar is lifted back up. The bottom position is identified by A) the apex of the crease in the shorts formed as the hips are lowered, B) the surface of the top of the patella, C) the plane formed by a straight line between the two, and D) the dipping of the hip end of that plane below horizontal." Read more rules and guidelines here: The CrossFit Total