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Bring on Saturday with some free all-levels CrossFit at 10am. No sign up required – just show up! Did we mention the free coffee from @themoleculeeffect ? #crossfitgirls #crossfitwomen #crossfitdeco #denvercrossfit #denvercoffee

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Want to win a $50 DeCO Gift Card? Join the March Yoga Challenge! The person who attends the most yoga classes (included in your unlimited membership) wins!

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The workout for 3/3 is… 17.2 Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge (50/35) DBs in front rack 16 toes-to-bars 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups (jumping BMU or pull ups/banded pull ups) 8 power cleans Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds. Accessory Work: Spend time cozying up on a foam roller: lats, low back, quads and glutes. Jeopardy! Category: Nine-Letter Words Answer: A. branch of science, or a sympathetic rapport between two people

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And they’re off! #17point1 #crossfitgamesopen #crossfitdeco #snatches #burpees #boxjumps #woof

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The workout for 2/24 is… It’s not too late to register for the Open! Join us tonight with our friends from Sessions:6 Sport Performance. Show up at 6:30pm. We will warm up and start the first heat at 7! www.games.crossfit.com 10-15 minutes DB Snatch Technique Practice. Take this time to find the appropriate weight for this WOD. Remember, it is 150 Snatches (that’s a LOT) 17.1! For time: – 10 Alternating DB Snatches (50/35) – 15 Burpee Box Jump Overs (24/20) – 20 Alternating DB Snatches (50/35) – 15 Burpee Box Jump Overs (24/20) – 30 Alternating DB Snatches (50/35) – 15 Burpee Box Jump Overs (24/20) – 40 Alternating DB Snatches (50/35) – 15 Burpee Box Jump Overs (24/20) – 50 Alternating DB Snatches (50/35) – 15 Burpee Box Jump Overs (24/20) (20 minute cap) Accessory: – You guessed it: MOBILITY. We HIGHLY encourage everyone to foam roll lats, get a LAX ball in those shoulders and low back. Jeopardy! Category: Food Brands Answer: In 1958, Vince Domenico mixed a dry chicken soup mix with rice and vermicelli and creates this brand

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The workout for 2/10 is… The Open is in 2 weeks! Are you signing up? Do you have questions about it? Come to The Lowdown Brewery + Kitchen next Friday for beer and to ask away any questions you have about signing up for the open! Open WOD 13.1 As Many Reps as Possible in 17 minutes 40 Burpees to 6″ target 30 Snatches (75/45 lbs) 30 Burpees to 6″ target 30 Snatches (135/75 lbs) 20 Burpees to 6″ target 30 Snatches (165/100 lbs) 10 Burpees to 6″ target Snatch (210/120 lbs)- As Many Reps as Possible For quality: 3-3-3-3-3 – Strict Pull Ups with 2 second pause at the top – Strict Ring Dips with 2 second pause at the bottom (weighted if this is not challenging) Accessory Work: Mobility of your choice for 15 minutes. Jeopardy! Category: A Little Bit Country Answer: This once-British island naval fortress has been called the “navel of the Mediterranean”

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The workout for 1/27 is… Benchmark #3: Gymnastics. Choose from one of the following gymnastics skills and record accurately your score. We will program gymnastics skill work throughout this cycle, both within class time and for accessory work. Here’s the deal with gymnastics: practice, practice, practice. It’s not always sexy and it’s not always the most “fun” work, but you WILL improve and you’ll see your gymnastics work benefiting all your lifts, too! – Pull Ups (Max Strict or Max Kipping Unbroken) – Toes to Bar (Max Unbroken) – Muscle Ups (Max Strict or Max Kipping Unbroken) – Handstand Push Ups (Max Strict or Max Kipping Unbroken) – Handstand Walks (5 attempts at a max distance) – Rope Climbs (3 Reps for time) “Open WOD 13.2″ 10 minute AMRAP – 5 Shoulder to Overhead (115/75_ – 10 Deadlifts (115/75) – 15 Box Jumps (24/20) *Accessory Work: 6-6-5-4-3 Strict Pull Ups/Ring Dips. Using 5RM weight Jeopardy! Category: The 50 states Answer: Mount Mansfield, about 30 miles east of lake Champlain, is this state’s highest point

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Grab a friend and head in to DeCO today for our 10am community WOD! No experience required. Just show up!

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YOU GUYS CRUSHED THIS WEEK’S RETEST!! So many PRs, we are so proud. Amazing work! #prcentral #populationdeco #crossfitdeco #crossfitbenchmark #benchmarkwod #denvercrossfit

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Saturday Sweatfest brought to you by CrossFit DeCO. Free class at 10am today and every Saturday. Free coffee from @themoleculeeffect . Is there a reason NOT to show up? #crossfit #crossfitdeco #denvercoffee #denvercrossfit #coloradocrossfit #denvergym #santafeartdistrict

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Happy New Year! We at CrossFit DeCO resolve to support you in meeting and exceeding your health and fitness goals now and for many years to come. #crossfitdeco #crossfit #denvercrossfitcommunity #newyearsresolution #coloradocrossfit #denvergym #denvercrossfit #santafeartdistrict #denveryoga #denverhealthandfitness #cityofdenver #milehighcity

Ask the Doc: The Shoulder Rules

Ask the Doc: The Shoulder Rules

PT Kyle Sela offers simple rules to help you care for your shoulder joint and optimize movement. Say yes to improved performance and no to unnecessary pain.
From tabatatimes.com

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Whee! It’s Saturday and our community class is at 10am! This class is for members and non members. Come check us out – stay for fresh coffee delivered by our friends at @themoleculeeffect ! #denvercrossfit #crossfitdeco #denvercoffee #denverfitness #denvercrossfitcommunity

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The workout for 12/2 is… Are you ready to pick up a barbell again?? We are so ready to have you back! Your final bodyweight WOD for the week is: Tabata Madness! Tabata (20s work, 10s rest for 4 min). Complete 4 minutes of one movement before moving on to the next. – Wall Sit – Extended Arm Plank – Bottom to Bottom Air Squats (that’s holding at the bottom during your 10 second “rest”) – Russian Twists (pick an object from your home to use!) Rest 1 minute between each station. Post your WOD score to comments and record it in Beyond the Whiteboard! Don’t have an account set up yet? Click this link to get one (it comes free with your membership): https://beyondthewhiteboard.com/signup?gym_invite=3aeb1d47-e2b3-4020-bdad-5d932c4db3d5 Jeopardy! Category: Days of the Week Answer: It’s the only day of the week named for a Roman God

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3.5 years as a DeCO staple, today is coach Andrew’s last day coaching! We will miss his goofiness, his energy and his high-pitched squeals right before every WOD begins. Fear not: we are planning a proper send-off soirée, so stay tuned for details. #crossfitdeco

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The workout for 11/23 is… Thanksgiving schedule this week: Mon-weds: normal schedule Thurs: 10am class only Fri: 10am-12pm open gym only Please note we will be closed for renovations the week of Nov. 28 – Dec. 4. Look for an email with more information including dropping in to Sessions 6 during the week we’re closed. We will also post at-home, bodyweight WODs every day you can track in Beyond the Whiteboard. Front Squat: 5 @ 90% 1RM Clean and Jerk 3 @ 95% 1RM Clean and Jerk 2×1 @ 100-110% 1RM Clean and Jerk 3 @ 95% 1RM Clean and Jerk 5 @ 90% 1RM Clean and Jerk (25 minutes) For time: – 30 Curtis Ps (1 rep = 1 Power Clean + 1 Lunge Right + 1 Lunge Left + 1 Push Press) 95/65 (7 minute cap) Jeopardy! Category: Shades of Gray and White Answer: Million-selling record status: also a shade of blonde

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The workout for 10/14 is… **Please make sure you check your email for TWO emails from Zen Planner. We are switching our software and need your updated information! If you did not receive this email, please let Leslie or Emily know. We must have all info updated by November 1st! DELOAD WEEK! We will retest next week! Plan to go no heavier than the prescribed weights this week. We have had a couple weeks of some really tough WODs, and you should use this week to let your body recover and prepare to hit it hard again next week to blow all your previous numbers from testing week out of the water! Also, if you’ve not yet done so, make sure you set your October goals! NEXT WEEK: Monday: 1RM Snatch + ‘Isabel” Wednesday: “Bulger” Friday: “Jackie” Whatcha got planned this weekend? Come support your DeCO teams competing at the “Pound for Pound” competition at CrossFit Lodo on Saturday. Heat times: Josh Brookins and Jordan Greenberg: 9:35am, 12:06pm, 3pm Jason and Jacque Burkhead: 9:35am, 12:06pm, 3pm Lisa Lefkowitz and Andrew Myers: 9:20am, 11:46am, 2:35pm Emily Smith and Drew Emmerling: 9:50am, 12:26pm, 3:25pm Leslie and Drew Tooley: 9:50am, 12:26pm, 3:25pm Tabata: Wall Balls. Score is lowest number of reps you get in any given 20s period. 4 Rounds for time: – 10 Power Snatch (75/55) – 3 Bar Muscle Ups (mod: 6 Kipping Pull ups/Ring Rows + 6 Push ups) Jeopardy! Category: World Geography Answer: KRK island, the northernmost island in the mediterranean, lies in this arm of the sea next to the Balkans

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Sunday Funday at #crossfitdeco with open gym from 12-2pm. #sundayfunday #crossfit #denvercrossfit #mansled #denverfitness

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Individualized instruction because you all have unique goals. Our next fundamentals classes are this Saturday/Sunday. Go to www.crossfitdeco.com/how-do-I-start to learn more! – – – #crossfitdeco #crossfit #crossfitfundamentals #personaltraining #denvergym #denvercrossfit #denverfitness #denvercrossfitcommunity #milehighcity #cityofdenver #denveryoga #denverpersonaltraining #santafeartsdistrict #oly #weightlifting #strength #conditioning

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General Information

NameCrossFit Deco
OwnerLeslie Friedman
Websitecrossfitdeco.com
Phone720-440-2332
Emailinfo@crossfitdeco.com
Address923 W. 9th Ave.
Denver, CO 80204

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