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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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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

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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

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

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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

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

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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

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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

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

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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

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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@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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The workout for 4/11 is… 3×5 Strict Pull Ups. In between each set, do one set of max effort push ups using any mod used for “Angie.” Record weight/bands used for pull ups and # of push ups in each set. Rest 2 min between rounds. 21-15-9 – Push Press (115/80) – Russian KB Swings (53/35) – Jumping Lunges (R/L = 1) (10 min cap) SUGGESTED STRETCHES: Prison Check and Couch Stretch Jeopardy! Category: State capitals Answer: It’s the only state capital whose city limits lie on an international border

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“open gym.” #beachwod #vacationwod #crossfit #crossfitdeco #sayulitalife #wheninmexico #alwaysdopullups

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Gooooood morning! Come join us for some fitness! -8:15am endurance -10am community class (bring a friend!) Today we are raffling off…some sweet DeCO socks! Work out, then enjoy some hot coffee from our friends The Molecule Effect

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The workout for 3/8 is… EMOM 10 Alternating – 5 Strict Unbroken Pull Ups (add weight or use bands as necessary). If you hit a point of failure, bring the rep # down. Try to do all sets unbroken – 5 Strict HSPU (mod: 2 very controlled negatives or 8 piked HSPU off bench) 3 min AMRAP – 3 Hang Power Snatch @ 75% 1RM – 10 Clapping Push Ups (mod: regular push ups) — Rest 1 min — 5 minute AMRAP – 6 Hang Power Cleans at same weight – 10 Jumping Lunges (R/L = 1) — Rest 1 min — 3 min AMRAP – 3 Hang Power Snatch @ 75% 1RM – 10 Clapping Push Ups (mod: regular push ups) You will have 3 separate scores Jeopardy! Category: You go, Girl Answer: This witty woman who helped found the screen writers guild left her estate to Martin Luther King, Jr.

CrossFit Deco shared an image on Facebook

Turkish get ups, Russian kettlebell swings…next up Bulgarian split squats? #wehaveeuropecovered #crossfit #crossfitdeco #turkishgetups #barbell #denvergym #denverliving #denvercrossfit #cityofdenver

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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 North Atlanta shared an image on Facebook

Saturday Partner Workout + Pancake Party

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Protein pancakes = winning

CrossFit North Atlanta shared an image on Facebook

Saturday Partner Workout + Pancake Party

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Saturday October 1st, 2016 A. Front squat, build to a tough double + For time w/a partner*: 200 wall balls 150 row calories 100 bike calories 50 burpee box jumps, 24/20 *Split all reps as desired. Must go in order.

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Here's what's been going on at the gym this week! -We had a killer workout at Dobbins Air Force Base! -Tactical Strength Challenge – Tomorrow! Can’t wait to see PRs and Feats of Strength all morning! Weigh-ins at 9. Lifting starts at 10. 9:30 class is cancelled. - Level 1/2 test October 3rd & level 3 test is October 8th (Last level 3 test of 2016!!!) - Its that time of the year again... Gobble jog! Early bird registration ends tomorrow. We'd love to see you all there!

No Excuses CrossFit shared an image on Facebook

Bring A Friend is on Saturday at 10 am!

CrossFit S3 posted on Facebook

S3 conditioning friday: 100 thrusters (45/35)(35/25) 100 burpees 100 box jumps (24/20)(20/16)

CrossFit HD shared an image on Facebook

#Earned, not bought, not given. Earn your potential: crossfithd.wordpress.com/join #youlookbetterinHD #crossfit #fitness #gpp #strongwomen #squats

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Partner WOD!

CrossFit Indulto shared a link on Facebook

A. EMOM X 8 Power clean + squat clean + jerk (any style) @ 70-75% B. For time: 100 double unders Then 9-15-21 Squat cleans 95/65 Chest to bar pull-ups http://crossfitindulto.com/2016/09/30/93016

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Mobility Friday 5pm "Nancy" 5RFT 400m Run 15 OHS (95/65) Photo: JHatch

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CrossFit Rosslyn shared a link on Facebook

WOD Back Squat 2-2-2-2-2-2 "Diane" 21-15-9 reps for time Deadlift (Rx:225#/155#, L2:185#/135#, L3: 135#/95#) Handstand Push-Ups (L2: w/pad, L3: 42-30-18 Pike Presses) http://crossfitrosslyn.com/friday-93016/

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Happy Friday Eve! https://instagram.com/p/BK9dcl0B2EN/

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CrossFit Tyson's Corner shared an image on Facebook

Join us Oct 4th at 8:15 pm to do Week 2 of the Team Series. The first week was a blast and would love more company if you are interested. Here is the link to sign up: https://goo.gl/forms/b4cgfFmvWojANhTr1 #CrossFitTysonsCorner #CrossFit #TeamSeries CFTCBunsAndGuns

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CrossFit Fairfax posted on Facebook

Friday, 09/30/2016 Part I: 10 min alternating EMOM- -On the EVENS: 30 seconds of handstand holds OR 30ft-50ft handstand walk -On the ODDS: 20-40 double unders, OR 5 triple unders Part II: 5 rounds for time- -200m run -15 wall ball shots (20/14) -15 KB Swings (53/35) *20 minute time cap*

CrossFit Tyson's Corner posted on Facebook

Happy Thursday everyone. We'd like to remind our unlimited members of our "being a friend" promotion. If you have a monthly unlimited membership and you get a friend that's never been to our gym before to also sign up for an unlimited membership, you get your next month for FREE! This can't be combined with any other deal. Please email us if you have any questions. We hope you're having a good week!

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New CrossFit Oldtown tanks and tees from @frvrfrce are in!!! #foreverfierce #crossfitswag #cfotfamily

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Want a more personalized plan? Some of our private clients have very detailed goals while others want a great workout with their needs in mind that will keep them healthy and fit as the journey through life. Let's talk if you are ready to focus on your fitness. We have a few times left at private home garages and at our larger facility. #makefithappen #bemorehuman #roanokeva

CrossFit Rosslyn shared an image on Facebook

#throwbackthursday Photos from our #benchmarkwods earlier this week. Both "Jackie" and "Elizabeth!" #crossfitrosslyn #teamcfr #tbt

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Happy birthday, Holly! Come back to us soon!!!

CrossFit Pittsburgh shared an image on Facebook

Going.,.,,

Brickhouse CrossFit shared a link on Facebook

CrossFit Old Town shared an image on Facebook

A fun challenge on the ERG, 15 calories men, 12 cal women. Murphy with :17, Casey and Aubrey with :24, Mark with 8 intervals at :21 or under!!! #flywheelspinning #concept2 #teamredline @joysticksandbarbells

CrossFit Old Town shared an image on Facebook

How about those TEENS?! We've been getting 12-15 every Monday and Wednesday nights, motivating stuff!!! 5 rounds 1:00 max calories row 1:00 max double-unders 1:00 rest #cfotsportsperformance #2016gainz #lifegoals

CrossFit Iron City shared a link on Facebook

We all want to make gains in the gym ... right? You're consistent, you show up and work hard, you eat well but what about your sleep? Sleep may be one of the most valuable recovery agents out there. Check out these tips for better sleep.

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Shirt says it all "burpees? Yeah, no I thought you said slurpees" Not sure if no one showed up because their legs are still sore from Monday or people just didn't want to do burpees... #crossfit #crossfitprime #burpees #slurpees #samesame #thesesuck #atleastitsnotthrusters #waittilldoublepushupburpees #gamechanger

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Thursday 9/29/31 Class divides into 2 teams: 3 Rounds: Team 1: Max Cal Bike Team 2: 20 Tire Flips + 100 sled pull + 200m Run Score= total calories biked

CrossFit Old Town shared a link on Facebook

CrossFit Old Town - CrossFit View Public Whiteboard Front Squat (7 Sets 75% x3) Metcon (AMRAP - Reps) Deadlift Rep Out 10mins Warm Up to 85% AMRAP @85% https://crossfitoldtown.com/thursday-78/

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We're one day closer to Friday and that means it must be Ladies Night!

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