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!
I hope you had a great weekend! Here is a little gem about self maintenance - you wouldn't run your car into the car ground, why do it to your body? We have space in this month's beginners class, starting on Monday! Sign up now; we probably won't do an August OnRamp. We will probably open a WOD class at that time to take advantage of the cooler parts of the day.
Back squat 4x4@75% of your new one rep max
If you don't have a 1rm, work up to a challenging 4rm and start there.
Single arm dumbbell or KB snatch left
*Do 8 consecutive intervals of 20 seconds at each station before moving on.
We are changing things up again, the schedule of lifts will be a little different. Our focus on building strength will not change! We have a few more benchmarks this week - the deadlift among them. (Thursday!)
This week will feature the last free trial class until July! (Both the 9 am class and the 10:15 class Saturday the 29th will be cancelled.)
We are having a barbell lifting seminar from powerlifter Chris Riley of 70's Big all day Saturday the 29th. Email James or Chris or participate.
Saturday at 9 am we will have another surprise WOD. At 10:15, new students are welcome to try a class for free. We will do some warming up, some skill work, and a WOD which shouldn't leave you TOO sore!
Enjoy a fun challenging WOD with Sara at nine am. Note: this may be pretty intense, so scale wisely. Don't let it wreak your whole week.
At ten fifteen am, a beginners class just for people new to CrossFit TwinFreaks. Even if you already do CrossFit or lift weights, this class can be a good introduction to our gym. Just let your coach know about your experience or lack thereof!
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
Find out how to gain thirty pounds in thirty days or how sugar and flour are as addictive as cocaine. Podcast with Julie Ross (mp3 here or the far bottom of Jimmy's blog post) and her website. She is a specialist in the treatment of eating disorders and addictions, The good news is that food cravings for starchy and sugary junk while switching to a nourishing meats & vegetables, lower-carb diet like the Paleo diet can be cured with short-term supplementation with certain amino acids.
New On-Rampers will be joining class this week! Please reach out to the newbs and make them feel welcome! Classes may get really busy - Tuesdays and Thursday tend to be much smaller classes than MWF. Remember, after a week or so everybody will get to know each other and everyone will figure out what is going on. I know it may be a little crazy, especially if classes get really big. Just remember to reserve class, please, so you are not the thirteen person in a twelve-person class.
Press 5 rm
This might be run as a partner workout. You have 60 seconds to do work and switch stations - newer athletes work for 40 seconds.) Note that this is only one round.