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!
10-round Tabata squat Then, 3 attempts at max handstand hold
This Tabata interval is 20 seconds of work followed by 10 seconds of rest for 10 intervals. Remain in the bottom of the squat for every other rest interval (alternate bottom-to-bottom). Perform handstands against a wall and hold for as long as possible. Rest as needed between attempts.
In this workout, you move from each of five stations after a minute. The clock does not reset or stop between exercises. After the first 5-minute round, take a 1-minute break 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 1 point.
After a thorough warm-up, three attempts and three attempts only to get a heavy one rep max of the back squat, then three attempts at the deadlift. If you are not ready to do heavy singles because of illness, injury, or newness, you may do 3's.
Nice to put that hard-fought fitness to work for something practical occasionally, eh?
We will do a team 10,000 meter row today. Teams of two will pick an interval and must stick with that interval for the whole WOD. You may decide to switch every 100, 500, 1000 or other.
The Rx+ option is a flat-out row of 10,000 as fast as you can!
Tomorrow we will do part of the CrossFit Total: three attempts at a one rep max of the press. Ideally this test is done in one day but since we have time constraints and must warmup, stretch, and cool down in an hour, we will split it up. Friday we will test the squat and deadlift.