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!
Labor Day weekend schedule: Saturday class as usual, no Open Gym on Sunday, Labor Day class at 9 am.
Starting next weekend: new classes! After our normal Saturday class we have a new Rowing Skills class, an Intro/Beginners class, and then Open Gym. The rowing class will have a variety of work, but will allow you to explore the erg and get some practice in. Unlike most CrossFit classes it will be open to the public and will require less mobility and fitness than a regular class. However, as usual the erg will absorb every bit of effort you put into it so you will get out of it what you put into it! Next, an easier alternative to the advanced 9 am class with shorter WODs and more dumbbell and bodyweight work. It will be open to the public too, so bring your friends for a showdown. Open Gym will be much like Sunday: you can do a WOD or a lift that you missed during the week or do your Olympic Lifting program. I'll be there to coach and help when asked. Your friend the powerlifter or CrossFitter is welcome but please don't bring someone who is a danger to himself or others. As usual, please reserve class!
EMOM for 15 Minutes: 1 Power Snatch + 2 Thrusters (95/65) *can drop the weight to reset position, add weight every other set
And here's Marla showing that pregnancy doesn't have to be spent on the couch. Preparing for childbirth is like preparing for a CrossFit competition - one has to be ready for anything - unknown time domain and unknown challenges!
OTM for 12 Minutes: Odd minutes- 2 Back Squats at same weight used last week Even Minutes- 3 Box Jumps (30/24) or box jump over, or broad jumps
2 minutes work for max reps, 1 minute transition 1. Alternating DB Snatch (50/30) 2. Supine Ring Rows 3. Double Unders 4. SA DB Thrusters (50/30 same as DB S) 5. Calorie Row
Red panda has more upper body strength than you, from Reddit user TheMauveAvenger9. Video here.
Sumo Deadlift Highpull
skill work or 3 rm
Fight Gone Bad!
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. 3 rounds only this time. The stations are:
Wallball Shots: 20/14 pound ball, 10/8 ft target. (Reps)
Hang Power Clean: 75/55 pounds (Reps)
Box Jump: 20" box (Reps)*
Push Press: 75/55 pounds (Reps)
Row: calories (Cal)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Very interesting article from John Welbourn, 315 pound retired NFL football player, about blood sugar levels, health and leanness, and food. Oddly enough the non-Paleo foods spiked his blood sugar the most...
Have a great weekend! Watch some CrossFit Games reruns at CrossFit.com.
New On-Ramp starts this Tuesday! Sign up right now, we don't want to miss your chance. We start a new beginner's session every month - four weeks of training in everything required to really do CrossFit. Not only do we get you ramped up physically so you can hang with a regular class, but we drill the skills. Solid range-of-motion, good form, and skills. So many skills: the basic barbell lifts like the squat and the bench, the Olympic Lifts, the kettle bell movements, the bodyweight movements. This is how you get started. Or call!