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CrossFit Deco shared an image on Facebook

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

CrossFit Deco shared a link on Facebook

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

CrossFit Deco shared an image on Facebook

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”

CrossFit Deco shared an image on Facebook

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

CrossFit Deco shared an image on Facebook

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

CrossFit Deco shared an image on Facebook

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

CrossFit Deco shared an image on Facebook

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

CrossFit Deco shared an image on Facebook

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

CrossFit Deco shared an image on Facebook

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

CrossFit Deco shared a link on Facebook

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

CrossFit Deco shared an image on Facebook

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

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

CrossFit Deco shared an image on Facebook

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

CrossFit Deco shared an image on Facebook

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

CrossFit Deco shared an image on Facebook

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

CrossFit Deco shared an image on Facebook

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

CrossFit Deco shared an image on Facebook

The workout for 9/14 is… Our next 8-week Lifting Cycle begins with a 1RM testing week next week and with the program starting on Monday, Sept 25th. We have limited availability, so please make sure you register by emailing Leslie@crossfitdeco.com if you want a spot! Classes are M/T/W 6:30pm – 8pm and F 5:30pm – 7pm. 3 Rounds for total reps: – 1 minute Strict Toes to Bar 1 minute rest – 1 minute Strict Ring Dips or Strict Muscle Ups 1 minute rest – 1 minute Hollow Rocks 1 minute rest Rest 3 minutes then: 2 Rounds for Quality: – 15 Single Leg Deadlifts Right (unweighted or using kettlebell) – 15 Single Leg Deadlifts Left (unweighted or using kettlebell) – 200m Farmers Carry (choose weight in KBs or DBs which allows you to keep moving/not drop more than 1-2 times) Jeopardy! Category: Poets and Poetry Answer: His collection “North of Boston” won him fame: another collection of his, “New Hampshire,” won him a pulitzer prize

CrossFit Deco shared an image on Facebook

Happy Saturday! We have a FREE class today and every Saturday at 10am. We even provide coffee ☕️ from @themoleculeeffect to give you an added pep in your step! See you soon! #coffee #Crossfit #perfectcombo #crossfitdeco

CrossFit Deco shared a link on Facebook

Do you know that just one of the perks of being a member of DeCO is a free account on beyond the whiteboard ? If you’ve not yet signed up, email leslie@crossfitdeco.com for a direct link. This is a great way to track your workouts/progress and see areas of strength and weakness. **Make sure before next week, you record your numbers from last cycle (5RM Pull Ups/Dips, 3RM Back Squat, 3RM Strict Press) as we will be erasing the benchmark board on Monday. Next week, we start a new cycle! The focus: the HERO/Benchmark WODs. Get ready for a really fun week! Happy Friday! www.beyondthewhiteboard.com

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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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South Tahoe CrossFit shared an image on Facebook

Funky Town at STCF this morning! Here's South Lake Tahoe City Councilman, Jason Collin, doing his first Open WOD ever-and six months after a devastating car accident! So awesome! Go Jason!!

American River Crossfit shared a link on Facebook

TODAY'S WOD Open workout 17.1 or a team WOD. Come on in and have some fun! http://americanrivercrossfit.com/02-25-2017/

CrossFit Envy posted on Facebook

Competitors Program Week 5, Day 6: Work to a heavy single in the complex: 2 Push-presses + 1 Split Jerk -then- Collect 5 total sets above 80% including those you performed while working to your max -then- For Time: 9-7-5-3 Squat Cleans 185/125lbs or 60-65% Bar Muscle Ups -then- *optional For time: 40 Push-ups�75 double-unders�30 Push-ups�75 double-unders�20 Push-ups�75 double-unders�10 Push-ups�75 double-unders -then- 5 rounds: Run 400m at full effort Perform one set of 8-12 reps bench supported one-armed KB or DB row between sets

CrossFit Echelon shared an image on Facebook

#crossfitechelonfridaynightlights is a family affair.

CrossFit Carson Valley shared an image on Facebook

Well our first Friday Night Lights and 17.1 is in the books!!! We had a bunch of awesome athletes do this brutal workout today it not only tested your physical abilities but also you mental strength!! We want to thank everyone that came down to support and cheer these athletes through this workout!!

South Tahoe CrossFit shared a link on Facebook

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CrossFit 580 shared a link on Facebook

South Tahoe CrossFit shared an image on Facebook

Here are a few beauties from today's 17.1! Don't forget that you get your team extra points for dressing up! Sooo, if you haven't done 17.1 yet, make sure you dress up when you do! (You don't have have to wear your costume during the WOD...)

CrossFit Valley View shared a link on Facebook

CrossFit Verve posted on Facebook

New WOD: Front squat 5-5-3-3-3-1-1-1-1-1 reps Run 1 mile Post loads and mile time to BTWB Butternut Squash Lasagna by Stupid Easy Paleo BUTTERNUT SQUASH LASAGNA Recipe by Stupid Easy Paleo Ingredients 2 medium or 1 large butternut squash 1 pound (500 g) lean ground beef or pork ~36 oz canned tomato ...... Click for more: http://www.crossfitverve.com/?p=22050

CrossFit Danville shared a link on Facebook

CrossFit Danville posted an article
Jefferson State CrossFit shared an image on Facebook

Getting ready to go live!

CrossFit 580 posted on Facebook

Please welcome Aman S to CrossFit 580!

CrossFit 580 shared an image on Facebook

Crossfit Open WOD 17.1! #crossfit #crossfitopen #intheopen #livermore #livermorecrossfit #fitnesscommunityresults #fitnessisfun #fit580 #crossfitgirls #fitchics #girlswholift #fitaid #crossfunctionalequipment #dublinca #mountainhouseca #tracy #sanramonca #pleasanton #

MBS Crossfit shared an image on Facebook

FRIDAY NIGHT LIGHTS #crossfitopen #crossfit #FridayNightLights #bemorehuman #community

Mat-Su CrossFit posted on Facebook

Doors will open at 5pm! Come in and mobilize, stretch and start getting warm. Heats will begin at 6pm. We need judges! This is a great WOD that should allow us to run quite a few people at a time! But that requires judges too. We will review standards at 5:45pm!!!!

CrossFit Roots shared an image on Facebook

Athlete brief during the second heat of 17.1 Friday Night Lights.

Big Horn CrossFit shared an image on Facebook

UPDATE! If you're coming to Friday Night Lights, we have a location change: we'll be partnering up and doing 17.1 at CrossFit Undeniable. Our heat starts around 6 pm so it's probably a good idea to get there by 5:30....you know, so you can get PUMPED UP and ready to go! And if you don't need judged? 17.1 is still on the schedule for the 4:30 and 5:30 classes tonight so feel free to come to BHCF like usual. Sorry for the last-minute change!

South Tahoe CrossFit shared an image on Facebook

ItHasBegun! #stcf #crossfit #crossfitopen #crossfitopen2017 #stcfopencompetition #neverquit

North State CrossFit shared an image on Facebook

Sarah shares some tips on how to prepare for 17.1 - go to www.northstatecrossfit.com • • • #CrossfitOpen #CrossFit #CrossFitGames #InTheOpen #171 #171tips #fitness #dumbbell #snatch #boxjump #burpees

North State CrossFit shared a link on Facebook

http://northstatecrossfit.com/17-1-tips/

CrossFit Avalanche shared an image on Facebook

Blizzard athletes competing in the Open. Show up at 3:45-4 today. We have lots to get thru!! Woohoo!!

San Francisco CrossFit shared an image on Facebook

Alright guys - you still have two more chances to be judged for 17.1 today. Our 3:30 and 5:00 classes will both give you that opportunity, so make sure you head on in. Over the weekend you can be judged at any open gym time (Saturday 11:30am and Sunday 11:00am and 12:00noon).

Another Level CrossFit shared an image on Facebook

17.1 today!!!!! Post your scores and photos/videos etc!!! Open season has begun and we're so excited!!! #crossfit @nolimits_sn @go_awol_fitness #alcf #anotherlevelcf #lodi #burpeeboxjumps #dedication #community #fitness

Battle Born CrossFit posted an article
Battle Born CrossFit posted an article
Battle Born CrossFit posted an article
Battle Born CrossFit posted an article
Battle Born CrossFit posted an article
San Francisco CrossFit posted an article
CrossFit Redding shared an image on Facebook

Working to openers @usa_weightlifting @roguefitness junior Nationals! @kaitlynjarrett #crossfitredding #reddingbarbellclub #usaweightlifting #nikeweightlifting

simonhopes published the post Tabata training on a spin bike on Tabata Times
Everyone wants to look fit and perfect and for that, they opt different things. There are various...
CrossFit Palo Alto shared a link on Facebook

BE HERE BY 9am on Saturday. Go to this linked page for workout details. KNOW THE STANDARDS. Park along SOUTH SIDE of fence on "Motorcycle Shop" side. Sign up for a Heat to compete AND judge. (DO NOT GO BACK TO BACK) PRINT OUT your Scoresheet and FILL IT OUT. You are responsible for your own warmup. Expect to stay till the end so support EVERYONE. (Quick transitions will get us done around 11:30.

simonhopes published the post Herbs and Herbal Remedies To Increase Your Butt Enlargement Process on
In response to your query on whether there are ways of acquiring a bigger butt, you may find it...
29th Street CrossFit shared an image on Facebook

Tomorrow morning... 11AM at J. Wakefield Brewing Bring $15, a towel or matt, and be ready to work out! Free beer after the WOD! #Bootcamp #fitness #fitfam #Wynwood #CrossFit #WODforBeer

Boise CrossFit shared an image on Facebook

Some of the masters crew killing 17.1 this morning! Come in tonight from 4:30-7:30 to compete and cheer on your BCF fam! @kratosstrong is here to get you fitted with all the best gear and @ascentboiserealestate is on hand with snacks and a $50 gift card raffle to Kratos! #crossfit #boise #thisisboise

Big Horn CrossFit shared an image on Facebook

Happy Friday everyone! See you tonight for Friday Night Lights! (And Gunner says good luck!) PC: Will Rochfort | cc: Courtney Storck

CrossFit Station shared a link on Facebook

This is helpful

Lifeworx Fitness posted on Facebook

OPEN 17.1 10 ALT DB Snatch (50/35) 15 Burpee Over Box Jumps (24/20) 20 DB Snatch 15 B.O.B.J. 30 DB Snatch 15 B.O.B.J. 40 DB Snatch 15 B.O.B.J. 50 DB Snatch 15 B.O.B.J.

CrossFit Soul shared an image on Facebook

Bad lifts happen. For some, it happens a lot. Heck in my earlier days of lifting, my coach would tell me at the end that he wouldn’t expect me to even make all of my training lifts in a given workout (if you’ve ever done heavy sets of waves, you know what I’m talking about). The truth of the matter is not whether or not all your lifts are perfect, but rather how you respond to them that matter. ⠀ To continue reading, visit http://teamsoultraining.com/seeing-the-forest-from-the-trees/ ⠀ ⠀ About the Author: With his first contest in 2002, Tony “Tuba” Blanksteen has been an active member of the weightlifting community for fourteen years. Tuba has worked with coaches such as Mark Cannella, Mark Cameron, Vasily Polovnikov, and other national and international coaches. Tony has experience that range from a national level lifter, to coach and club builder. ⠀ #teamSOUL #teamSOULbarbell #Weightlifting #Coach #Snatch #Training #cleanandjerk #olympicweightlifting #teamPRGNX #Reebok #BeMoreHuman #ReebokWeightlifting

CrossFit Deco shared an image on Facebook

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

CrossFit Peachtree shared a link on Facebook

After seeing 17.1 some of you might like this! And profits are donated to charity! https://magic-monkey-tees.myshopify.com/collections/good-dudes-tees/products/castro-is-a-prick-tee

CrossFit Deco shared a link on Facebook

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

Boise CrossFit posted an article
simonhopes published the post Stop Believing Lies – Health is More Important than Size! on
Many people are flooded with bad advice when it comes to weight loss, such as stop eating carbs...
CrossFit East Decatur posted an article
Grassroots CrossFit shared a link on Facebook

The Open is officially upon us and 17.1 has been announced! Sign up for your Saturday heat here: https://docs.google.com/document/d/11qnUIpIZ4LkJ0Xzd5Z4rcR5NXiOXJhE8eN4enA15fI8/edit

CrossFit Soul posted an article
Boise CrossFit shared an image on Facebook

Break it in for us 6am! #CrossFitgames

Boise CrossFit shared a link on Facebook

Who is going to win the free month of UNLIMITED CrossFit?

Mat-Su CrossFit shared a link on Facebook

The WOD is up! Fri, 2/24/2017 Crossfit CrossFit Open WOD 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs Men use 50-lb. dumbbell and 24-in. box Women use 35-lb. dumbbell and 20-in. box https://syncapp.wodhopper.com/gym/11480/#scoreboard-date=02/24/2017#autoOpenWod=t #wodhopper

CrossFit Station shared a link on Facebook

http://www.crossfitstation.com/daily-wod/2017/2/23/wod-friday-february-24-2017

Big Horn CrossFit shared an image on Facebook

Workout for Friday, February 24, 2017; it's 17.1, the first workout of the Open! Men: 50 lb dumbbell, 24 inch box Women: 35 lb dumbbell, 20 inch box

CrossFit WV posted on Facebook

Judging times for 17.1: Friday-9:00 & 6:30 Saturday-11:30 Sunday-12-2 Monday-9:00 & 5:30 If for any reason you need a different time please let one of the trainers know!!!

CrossFit Refinery posted an article
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CrossFit Paragon shared an image on Facebook

Are you ready?? #17point1

CrossFit Prestige shared an image on Facebook

February 24, 2017 40 Alternating Lunges 20 Kb Swings #70/55 400m Run 20 Kb Swings 40 Alternating Lunges 20 Kb Swings 400m Run 20 Kb Swings 40 Alternating Lunges

CrossFit Station shared an image on Facebook

#InTheOpen