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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

CrossFit Deco shared an image on Facebook

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

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!

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 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

CrossFit Deco shared an image on Facebook

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

CrossFit Deco shared an image on Facebook

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

CrossFit Deco shared an image on Facebook

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

CrossFit Deco shared an image on Facebook

The workout for 2/19 is…. Every 3 minutes for 3 rounds. Working for quality! – 10 barbell good mornings (95/65) – 2 Turkish get ups on each arm. 35/25 kb 4 Rounds for time: – 400m Run – 20 Back Rack Reverse Alternating Lunges (10R/10L) (95/65) – 40 Russian Twists (total) 35/25# plate (25 min cap) “Jeopardy! Category: Get “”L”” It” Answer: No curtain call for playwright Eugene O’Neill when this domestic drama premiered in 1956: he was 3 years dead

CrossFit Deco shared an image on Facebook

Was this a protest before the WOD or the aftermath? #its65degrees #wod #crossfitdeco #crossfit #cityofdenver #denvergym #denverliving #sunbathing #itwastheaftermath

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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 a link on Facebook

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Anderson River CrossFit shared an image on Facebook

What's the move of the month?FitAID for the first 3 correct guesses.

CrossFit Redding shared an image on Facebook

5 and 6p class were busy! It felt good to coach today I miss everyone -Bryan #crossfitredding #wod #crossfit #eveyclasswasbusy

CrossFit Feather River shared an image on Facebook

Come Join Us Tomorrow Night At 6pm For Our FREE Nutrition Seminar!

CrossFit Valley View shared an image on Facebook

Quick muscle up clinic before Tabata fun. #welovefitness #crossfitvalleyview #losbanos

CrossFit Redding shared a link on Facebook

Any CF Redding Teams? It is a great tune up before the Open.

CrossFit 580 shared an image on Facebook

Happy Monday! #CrossFit #CrossFit580 #Family #Fitness #FitnessCommunityResults #CrossFitGirls #CrossFitGuys #Fun #Monday #InvictusProgramming #FitAid #KillCliff #Lululemon#livermore

South Tahoe CrossFit shared an image on Facebook

Back2SkooL #stcf #crossfit #constantlyvaried #southtahoecrossfit #neverquit

Jefferson State CrossFit shared an image on Facebook

We are gearing up to start our September Basic Training on Friday, the 2nd. If you are interested in a 4-week, bootcamp styled, beginner CrossFit course give us a call at 605-4661 or email us at Admin@JeffersonStateCrossFit.com. The cost is $250 for 12 classes.

CrossFit Valley View shared a link on Facebook

CrossFit 38 Degrees North shared an image on Facebook

A huge effort by Laura C, Ally D, EJ, and Coach Danny at the CrossFit NorthGate Throwdown this weekend. Congrats to Laura and Ally taking 2nd overall and EJ and Danny taking 3rd! http://crossfit38degreesnorth.com/blog/

CrossFit CSA posted on Facebook

Power Hour 8/29/16 Squat 1x1 at 80% Squat 1x1 at 90% Squat 1x1 at 95% Squat 1x1 at 100% Rest as needed between sets. ** Make sure you have a good spotter. If you fail an attempt go down 20# and finish out your sets at that weight. Asst: 15 min EMOM 2 Reps @ 80% Cash Out: 3 rounds 8 reverse hypers 10 barbell ab rollouts

CrossFit CSA posted on Facebook

WOD: Monday 8/29/16 "Jackie" For time: Row, 1000 m 50 Thrusters, 45/35 lbs 30 Pull-ups

CrossFit Excel shared an image on Facebook

CrossFit Excel in Action!

CrossFit 580 shared a link on Facebook

Antioch CrossFit posted on Facebook

If anyone has pictures or videos of the comp can you please tag us here? Thanks in advance!

CrossFit Danville shared a link on Facebook

CrossFit Danville posted an article
CrossFit Verve posted on Facebook

New WOD: For time: 5 Rope climbs 25 DB snatch, alternating 40#(25#) 25 Ab-mat sit-ups 4 Rope climbs 20 DB snatch, alternating 40#(25#) 20 Ab-mat sit-ups 3 Rope climbs 15 DB snatch, alternating 40#(25#) 15 Ab-mat sit-ups 2 Rope climbs 10 DB snatch, alternating 40#(25#) 10 Ab-mat sit-ups Post time to...... Click for more: http://www.crossfitverve.com/?p=20963

Big Horn CrossFit shared an image on Facebook

Missing a few more in the pic, but what an amazing experience today! All of you represent Big Horn so well...with pride, guts, and determination. Till the next one, Spartan Warriors!

CrossFit Roots shared an image on Facebook

Hey CrossFit Roots! The coaches are doing their part, now we need your help! Our very own Roots athletes Lance and Yasmeen have been nominated for a top 10 Craft Tequilas at USAToday.com. Want to help them get the win? Please go to the link below and vote for them every day until Sept 12th. You’re allowed 1 vote per day! Here, the coaches are enjoying the Mountain Standard Suerte Margarita in Vail. How do you Suerte? http://www.10best.com/awards/travel/best-craft-tequila-brand/suerte-tequila/ @suertetequila @yasfleur75 #votesuerte #CrossFit #Boulder #tequila #suerte #suertetequila #followtherabbit #mountainstandard #vailcolorado #vail

Antioch CrossFit posted on Facebook

And so we have another Battle On Sunset comp in the books! I want to thank everyone for coming out and supporting our event and to thank you all for the positive comments we received throughout the day! I also want to thank all of our volunteers. Today would never have gone as smooth as it did without your assistance. Shan and I are so blessed to have you all in our lives. As I always mention...in or out of the gym...we will always be ohana! Enjoy the rest of your weekend and again...mahalo from the bottom of my heart to all of you! Al

CrossFit San Ramon shared an image on Facebook

Bon and Steve representing at the Battle on Sunset 3

MBS Crossfit shared an image on Facebook

Good Luck to Team Crusty Snatches! Randy, Val, Doreen, and Scott are competing in the Fossil Games @bladiumcrossfit today! We know they're going to do great! Have fun!!!!

MBS Crossfit shared an image on Facebook

Congratulations to Tami for not only graduating CrossFit Light but for making the decision to change her life and committing to doing so! She's made amazing gains and we know this is only the beginning. Keep it up girl! We are proud of you!

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 Soul posted an article
I Am CrossFit shared an image on Facebook

In-house competition!

I Am CrossFit shared an image on Facebook

S A T U R D A Y SCHEDULE • EVERY SATURDAY we offer a FREE class at 9 am! We encourage you all to invite your friends and family to come on by and try out our class! • Our classes run every hour on the hour: • 9:00 am- FREE and reg class 10:00 am- Regular class 11:00 am- OPEN gym • S U N D A Y SCHEDULE: • Open gym from 9 am - 11 am! • Come on in and get your workout in on a lovely Sunday morning, anything you want drop ins are always welcome (drop in fee is $20) #SweatSaturdays #FREEclass #BringYourFamAndFriends #TeamIAmCrossfit #GettingBetter #IACF #LetsGo #JoinTheIamFam #OpenGym #SundayFunday

CrossFit Station shared a link on Facebook

http://www.crossfitstation.com/daily-wod/2016/8/26/wod-saturday-august-27-2016

29th Street CrossFit shared an image on Facebook

Not quite a perfect box jump... But she looks good doing it. #NationalDogDay #TopDog #Zoe X @jaylorenzo814 #mydadsthecoach #WODdog

I Am CrossFit shared an image on Facebook

#HAPPYNATIONALDOGDAY to the guy that brightens up everyone's day as soon as they walk into the gym!❤️ we love you Murph! (Unless they see him for the first time then some get scared lmao) #pitbull #sweetheart #crossfitdog #startedfromthegroundsthough

CrossFit Soul shared an image on Facebook

⠀⠀ PROGENEX RECOVERY: RESET YOUR “GO” SIGNAL ⠀⠀ The ultimate in post-workout recovery, delivering just what your muscles need after an intense and grueling workout to help them rebuild and recover quickly. Reset your “go” signal. Recover faster, stronger with PROGENEX Recovery. | Recommended Use: Post Workout

CrossFit Prestige shared an image on Facebook

August 27, 2016 20-18-16-14-12-10-8-6-4-2 Box Jump Overs #24/20 10-9-8-7-6-5-4-3-2-1 Sumo DL High Pulls #115/80

29th Street CrossFit shared an image on Facebook

The box wouldn't be the same without our 4 legged members! Share a pic of your pup at CFW and tag @CrossFitWynwood in honor of #NationalDogDay! We want to repost all our beloved furry friends!! #DogDay #CrossFitWynwood #CrossFit #woof #miami #doglovers

CrossFit Soul shared an image on Facebook

Drop by tomorrow at 11AM for our FREE community class! Tag a few friends to come try out a session at Soul. All skill and fitness levels are welcome. This Saturday class is always free!

CrossFit Station shared an image on Facebook

CrossFit HD shared a link on Facebook

"And everyone will see Slimming Clubs for what they are... An addiction to starving and binging... An addiction to seeing a number week on week... An addiction that is breeding puffy, saggy, limp muscled bodies that may weigh less... for a while... but are probably less healthy than heavier, more muscular, more active bigger people." Come join CrossFit HD and we'll help you get in shape the right way for long lasting results and not just short term satisfaction. #CrossFit #CrossFitHD #BuildMuscleToBurnFat

CrossFit Soul shared an image on Facebook

Today's Workout: Deadlift Technique . CONDITIONING 10:00 to find Heavy Single Deadlift + Rest 5:00 + 5 Rounds for Time 4 Deadlifts (65-70% of Heavy Single) 16 Over the Bar Burpees . #cfsoul #teamSOUL #crossfit

CrossFit East Decatur posted an article
CrossFit Peachtree posted on Facebook

Friday August 26th A. Find 1RM Strict Press - 8min B. Find 1RM Push Press - 8min B. For Time 6 Rounds 5 TnG Power Clean and Jerks @60-75% 6 Burpees 7 Chest to Bar Chin Ups (supinated grip) 200m Farmers carry 53/35 -Rest 60sec between rounds

CrossFit Rx posted an article
CrossFit Iconz shared a link on Facebook

Carolina CrossFit posted on Facebook

Friday August 26, 2016 A. Snatch pulls, 4 x 3 at tough weights but perfect reps B. Hang squat snatch + squat snatch, build to a tough set + For time: 15 power snatches, 95/65 15 box jumps 10 power snatches, 95/65 15 box jumps 5 power snatches, 95/65 15 box jumps

CrossFit North Fulton posted an article
CrossFit Iconz posted an article
CrossFit HD shared an image on Facebook

No Excuses CrossFit shared a link on Facebook

No Excuses CrossFit's in-house competition, Hugo Open, draws largest group of athletes. http://ow.ly/wgRO303tAZk

CrossFit South Cobb shared an image on Facebook

Come give us a try, today! http://crossfitsouthcobb.com/getstarted/ #crossfitsouthcobb #CFSCathletes

Carolina CrossFit shared an image on Facebook

This is why we do what we do. Carolina CrossFit is a family. #Repost @joanes_g with @repostapp ・・・ I want to give a shoutout to @ivan_sclivin for giving me the inspiration to be a more fit person, and @carolinacrossfit for encouraging me to follow through week after week. Now at week three I've lost 15 lbs, my squats are now at 275, my back pain is gone, my injured shoulder is stronger than its been in a decade, and I'm almost to my first goal of a full pull up. Thanks Ivan and the team at CCF.

CrossFit Rock Hill posted on Facebook

Hours for Open Gym tomorrow , Friday August 25 will be from 9am-1pm. Thanks!

CrossFit Tyson's Corner shared a link on Facebook

CrossFit WV posted on Facebook

Skills session will take place again this Sunday from 1-2pm. We will start off with mobility work then work on those DOUBLE UNDERS.

CrossFit WV shared an image on Facebook

Happy birthday Coach Tim!

CrossFit East Cobb shared an image on Facebook

Hero WOD Thursday - Rankel. Stay strong!

North End CrossFit posted an article
North End CrossFit posted an article
CrossFit Rubicon posted an article
CrossFit Rife posted an article
CrossFit 757 shared a link on Facebook

"Nasty Girls" 3RFT 50 Squats 7 MU 10 Hang Power Clean (135/95) *Compare to 17July13