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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

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

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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

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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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The workout for 8/12 is… 10 minutes to complete: 3×8 Strict Pull Ups + 5 kipping or 3×10 kipping swings In teams of 2: For total time and total reps: – Partner A: Runs 400m – Partner B: Max Slam Balls in time partner is gone then switch – Partner A: Rows 400m – Partner B: Max Burpees in time parter rows, then switch – Partner A Run 400m – Partner B: Max KB Swings in time partner is gone, then switch – Partner A: Rows 400m – Partner B: Max Med Ball Sit Ups in time partner is gone, then switch (25 minute cap) Jeopardy! Category: Photography Answer: In 1888, George Eastman introduced this camera that came with a preloaded roll of film for one hundred exposures

CrossFit Deco shared an image on Facebook

#TBT to my first attempt at a box jump. Note the smooth shins…. #rookie #chairjumps #boxjumps #myshinswillneverbethesame #crossfitdeco #crossfit #crossfitkids #beforecrossfitkidswasathing

CrossFit Deco shared an image on Facebook

Mobility YAY! More fun to coach than to do, we know… #youllthankuslater #mobilityiskey #swollandflexy #nowliftallthethings #crossfit #crossfitdeco #crossfitmobility #romwod #squattherapy #squatcleans #denverfitness #denvergym #denverliving #cityofdenver #denvercrossfit

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

These people rock. 4 tough WODs and still smiling. Congrats to teams: #doyouevendickie and #passonsnatch #ourteamnamesalwaysmakethepodium #crossfit #wheredoyoudeco #proudmom #mbscfsummercrush #denvercrossfitcommunity #aspencolorado #doyouevendickie #passonsnatch

CrossFit Deco shared a link on Facebook

It’s a perfect day for the park! Come to our 8:15am endurance WOD or head on over to wash park at 10am for a workout, some games, sunshine and chill time with your fave DeCO peeps. Check out the events page for more info. Bring friends – it’s open to everyone! And of course we will have coffee from The Molecule Effect. As a reminder, if you’re coming to the endurance WOD at the gym, do not park right on 9th between Santa Fe and kalamath. There is usually plenty of parking across Kalamath in the neighborhood. http://www.crossfitdeco.com/events

CrossFit Deco shared a link on Facebook

The workout for 6/9 is… How are those muscles feeling – sore? Carrie can help! She has times available for tomorrow (Friday), so book with her at http://www.crossfitdeco.com/friends-community Every 3 minutes for 4 Rounds: – 8 Thrusters @ 40% 1RM Hang Clean – 75 Double Unders (pick a number that takes about 1:30 to complete or 150 singles) Rest in remaining time. Record time for each round. Rest 5 minutes then 3 Rounds for time: – 6 Hang Power Snatch (same weight as above) -9 Ring Push Ups -12 Alternating Front Rack Lunges (same weight) total steps. Jeopardy! Category: American Islands Answer: Destroyed in a 1906 earthquake, the first lighthouse on the west coast was located on this island

CrossFit Deco shared an image on Facebook

Ain’t this a thing of beauty? #crossfitdeco #happyplace #liftheavy #oly #olympicweightlifting #crossfit #weightlifting #barbell #denvergym #denverfitness #denvercrossfit #5280 #cityofdenver #denverliving

CrossFit Deco shared an image on Facebook

It’s feelin’ like summer around here! Come get your sweat on at DeCO: – 8:15am endurance WOD – 10am free community class – coffee by The Molecule Effect

CrossFit Deco shared an image on Facebook

@oliviaburke killin’ WOD #1 at the #festivusgames First comp – awesome job!! #crossfit #crossfitdeco #crossfitcomp #wallballs #airsquats #jumprope #kbs #pushups

CrossFit Deco posted on Facebook

Good morning! Today’s line up: – 8:15am endurance wod (hint: may want to bring long socks) – 10am community class (2 more weeks left in our “deco made me do it” contest!) Gather up your friends and show them why you love DeCO on Saturdays! Raffle prize: a water bottle!

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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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CrossFit Rosslyn shared a link on Facebook

Holiday Throwdown WOD #3: 9-7-5 of Synchro Shoulder-to-Overhead (75#/45#) Synchro Front Rack Lunges (75#/45#)* *Lunges are counted as 1-1, 2-2, 3-3, etc. Details for this workout will be explained in more detail prior to the WOD start time. [ 37 more words ] http://crossfitrosslyn.com/holiday-throwdown-wod-3-announcement/

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CrossFit Rosslyn shared an image on Facebook

Gold, Silver and Bronze medals for the top three groups of Holiday Throwdown tomorrow!

CrossFit Rosslyn shared a link on Facebook

Holiday Throwdown WOD #2: 4 Rounds for Time of 250 Meter Row 25 Wall Balls (20# to 10’/14# to 9′) Split up the work however you like! Stay tuned for the third throwdown WOD post @ 2pm today! http://crossfitrosslyn.com/holiday-throwdown-wod-2-announcement/

CrossFit Rosslyn posted an article
Ballston CrossFit shared an image on Facebook

Congratulations to: - Kelly Wagner​ for making it on the Leader board for Nancy -Jace Howanitz​ for PR'ing her Fran time and getting on the Leader board - And to Coach Claire Reynolds​ for PR'ing her Fran time AFTER doing Heavy Fran. Ya'll are rock stars!!!!!

CrossFit Reston shared an image on Facebook

Happy Birthday Kevin!!! Lucky for you there are burpees in the workout today. Come and get it!!!!

CrossFit Prime shared an image on Facebook

Sometimes you need to write yourself little notes on your board to get you through your wod.... and sometimes others like to add to it... #crossfit #crossfitprime #feelgood #eatwell #feedtheneed #itsfriyay #tgif

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CrossFit King of Prussia shared an image on Facebook

Muscle ups, Bar Muscle Ups, and Turkish Get-ups...it was a GREAT night!

CrossFit King of Prussia posted an article
CrossFit Wake Forest shared an image on Facebook

12/09/2016 WOD: Overhead Squat 2-2-2-2-2 Use the heaviest weight you can for each set. Rest as needed between sets. Then: Jeremy 21-15-9 reps, for time of: Overhead Squat, 95/65 lbs Burpee

CrossFit Old Town shared a link on Facebook

CrossFit Old Town - CrossFit View Public Whiteboard Metcon (Time) 100 du 25 s2oh 115/75 20 pull up 15 hspu 100 du 25 s2oh 115/75 20 pull up 15 hspu 100 du 25 s2oh 115/75 20 pull up 15 hspu https://crossfitoldtown.com/friday-70/

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Breaking Point Fitness CrossFit Ridge Ave posted on Facebook

Friday, December 9, 2016 Clean & Jerk 65% x 2+1 70% x 2+1 75% x 2+1 80% x 2 85% x1x3 CROSSFIT OPEN 16.4 RX'ed 13-min. AMRAP: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups M 225 lb. / 20-lb. ball, 10ft target F 155 lb. / 14-lb. ball, 9ft target Scaled: Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 hand release push-ups Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

CrossFit Rosslyn shared an image on Facebook

CrossFit Rosslyn shared a link on Facebook

Holiday Throwdown WOD #1: 10 Minute AMRAP of 5 Deadlifts (95#/65#) 10 Box Jumps (24#/20#) 15 AbMat Sit-ups Partner A does one full round while Partner B holds their deadlift bar in the finish position. Switch for each round for the full 10-minute duration. Stay tuned tomorrow for two more WOD releases! http://crossfitrosslyn.com/holiday-throwdown-wod-1-announcement/

CrossFit Rosslyn shared a link on Facebook

WOD For Time 21 Push-ups 42 Air Squats 15 Push-ups 30 Air Squats 9 Push-ups 18 Air Squats http://crossfitrosslyn.com/friday-12916-2/

CrossFit Rosslyn posted an article
CrossFit Rosslyn posted an article
CrossFit Chesapeake shared an image on Facebook

Love the tanks for this years @girlsgonerx! Deadline to get this awesome tank for FREE with registration is 12/21! Get registered! http://girlsgonerx.com/events-list/chesapeake2017 #girlsgonerx #workoutforacause #competeforacure #crossfit #crossfitcommunity #crossfitchesapeake #cfc #cfcfamily #wearpink #cancersucks #fitspo #fitness #fitfriends #fitfamily #charlottefoerschlerphotography #bigredexpress #paleotogo #rxproshop #therapyasrx

Compound CrossFit posted an article
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CrossFit Adaptation shared an image on Facebook

Good luck & support to Lisa G, who's headed to Orlando this weekend to compete in the American Open Championships! Her scheduled lift time is Saturday at 900am, Session 7, Red Platform, in the 63k group D. Watch it LIVE on the link below. http://www.teamusa.org/USA-Weightlifting/Referees/Event/Webcast

CrossFit Main Line posted an article
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CrossFit Fairfax posted on Facebook

Friday, 12/09/2016 Open Workout 16.5 21-18-15-12-9-6-3 rep/rounds for time: -Thrusters (95/65) -Bar-facing burpees Compare: 03/25/2016* Core: 2x20 partner leg throwdowns *If you were here during the open, we posted this on SugarWOD. Be sure to record this on the app to see how you've improved!

Fentress CrossFit posted an article
CrossFit Shadyside shared an image on Facebook

Merry Squatmas!!!!!!!

Ballston CrossFit shared a link on Facebook

Raleigh CrossFit posted an article
Raleigh CrossFit posted an article
CrossFit Delaware Valley shared an image on Facebook

#Repost @jimmyripp with @repostapp ・・・ Tuesday was my ten-year CrossFit anniversary. In that time, I've completed a few thousand workouts, taught a few thousand more classes and helped to educate new trainers at 100+ weekend seminars, in six countries. I never thought that a random Google search for 'power cleans' would turn into a decade of improving mine and other's fitness! It’s pretty rare when someone gets to make their career from something they love. It’s also rare when the thing that they do is so beneficial and transformative. CrossFit literally changes lives, and I’m honored to champion it every day. Thank you to everyone who’s helped me along the way. I’m surrounded by great clients, brilliant trainers and inspiring athletes. It’s pretty cool. Here’s to another ten years! #crossfit #decade #fitness #crossfittraining

CrossFit Old Town shared an image on Facebook

Masters Deadlift whiteboard!!! #bigpullin @loguematt @usvihook @leland.owens1 @amybbertles

CrossFit Delaware Valley shared an image on Facebook

Congratulations to Maggie and Greg on the birth of their son, Miles Vincent Mallon!

CrossFit 77 shared an image on Facebook

Jaspen loves hazing @roushyatesengines at lunch!

CrossFit 77 shared an image on Facebook

Friday Night @ 7pm! We are providing some meat and other dishes but please bring something delicious to share!! BYOB

Raleigh CrossFit shared an image on Facebook

Still collecting new or gently used children's or young adult clothing for @noteinthepocket and our local ruck group.

CrossFit Shadyside shared a link on Facebook

http://renegadetraining.org/blog/

ESC CrossFit Southend shared an image on Facebook

For a limited time, when you purchase a 2lb. tub of Driven Nutrition Whey protein, you get a free BlenderBottle shaker! We just got a shipment from Driven to restock our protein supply. We have tubs of Fresh Cinnamon Roll, Chocolate Milkshake, and Strawberry Milkshake in stock. We also have more Watermelon Thruster Pre-wod available. #DrivenNutrition #Supplements #Protein #PreWod #Fitness #Nutrition #CFSEproShop #Freebie #BlenderBottle #CrossFitSouthEnd

Raleigh CrossFit shared an image on Facebook

Push your way into the weekend and #makeraleighstronger

South Charlotte CrossFit posted on Facebook

Mobility class today @ 6:30pm will be focused on Lats, Shoulders, Traps and Abs. And don't forget to stay for Yoga @ 7:30pm... EVERYONE NEEDS IT!

CrossFit King of Prussia shared an image on Facebook

New Bridgeport Barbell Club events coming up for end of year and 2017!

CrossFit Eternal shared an image on Facebook

Once you see results, you won’t want to stop. #Cfe #Crossfiteternal #Crossfit #fitness #workout #dontstop

CrossFit Novem posted an article
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CrossFit Harrisburg posted on Facebook

So there is a gym located near my gym, CrossFit Harrisburg, that has on their website that they are "Located by, and working in cooperation with Crossfit Harrisburg". This is NOT true! What they are doing is illegal. They are using my name without my permission. They are simply trying to capitalize on the popularity of CrossFit and CrossFit Harrisburg since they cant grow or survive on their own. CFH does not work in cooperation with any other gym. I have asked numerous times to remove it and it is still there.

CrossFit Eternal shared an image on Facebook

Add Caio to the Muscle Up Club #crossfiteternal #muscleupclub

CrossFit Charlotte shared a link on Facebook

CrossFit Main Line posted an article
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Hey Shelia Robinette, Tracy said he'll put your rower away

paradisepackers shared a link on Beaverton CrossFit
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