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!
The way-back machine: Sarah and Kellie at the old building.
New class times in the morning: Brett will be teaching at 6:00 am M-F now! So come and have some fun - there will be light, there will be fun, there will be great music, and there will be burpees!
Also, Brett will be starting a new Olympic Lifting class on Tuesday and Thursday at 4:30 pm. This will be a skill-focused class based on the clean, jerk, and snatch and the assistance exercises focused on developing those skills.
Also, we are starting a new Wednesday class at noon. Now we will have noon class M-F, that is, as long as the first person reserves a spot in class. As usual, if no-one signs up for these classes 12 hours ahead of time, they will be cancelled.
build to heaviest Barbell complex
5 rounds- rest 1:30 between rounds
2 Clean Pulls from Mid thigh *Focus on the shrug and jump, keeping bar close
2 Power cleans or Clean
(Hold onto bar the entire complex)
AMRAP 9 minutes
6 Single Arm Dumbbell Snatch (3 Left, 3 Right)
HeartBleed - time to take a day off and change all your passwords, after those servers are all patched. Read details here.Video. If you are concerned, Steve Gibson of Security Now recommend checking websites with https://www.ssllabs.com's utility. Zen Planner (our software) is not vulnerable and it passes all sensitive data right to the credit card processor which is also OK, so it's still alright to reserve class!
Front Squat 3×3
3 rounds AMRAP 4 minutes Rest 1 minute
6 Hang DB Power Cleans
Skill Work: 3 Rounds Not For Time
1:00 Captain Morgans (:30 L-side and :30 R- Side) *see photo below - hold position
20-40 Double unders
*if still working on Double Unders work on skill for 1:00
EMOM 10 minutes
Odd: 10 wall balls
Even: 8 Box Jumps with step down (30″-24″, 20″)
Complete Any Way Possible
110 Sit Ups
50 Ball Slams
50 Supinated Ring Pull Ups