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

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jennaflatirons published the post Five Unintended Results of Becoming a Coach on
I started CrossFit in 2011 after researching it for about 10 minutes and deciding it sounded like...
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CrossFit Shadyside posted on Facebook

Monday 6.29.30 Mobility: with LAX ball... T-Spine, hip flexors, glutes Snatch warm up 15 Minutes, Hang Snatch 1x5 @ 70% 1x5 @ 75% 1x3 @ 80% 1x5 @ 75% 90 second rest between sets 15 Minutes, Back Squat 4x5 + ME @ 90% 5RM *Build to a 5 rep max, then 1 max effort set at 90% of 5rm *superset with 5 strict pull-ups 90 second - 2 minute rest between rounds WOD: for time 50 pistols, alternating (150 air squats or pistols off box) 50 KB snatch, 53/35 50 burpees to a 12" target (yes, 12 inches :))

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Good luck, Bridgeport Barbell Classic Competitors!!

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CrossFit Main Line shared a link on Facebook

6.28.15 Box Brief: Burpeethon! In order to celebrate the end of the Burpees for Blaine Super Challenge, we are hosting an 11 hour BURPEETHON beginning at 2 p.m. on Sunday, June 28th and ending at 1 a.m. on Monday, June 29th. Event will be held at CrossFit Main Line at 10 E. Athens Avenue in Ardmore, PA. Please join Sid and the Burpee Badger himself, Chris Meredith, as they do 122 burpees an hour on Days 99 and 100. There will be t-shirts, food and drinks. Come join the fun for an hour or the whole time. Feel free to do burpees or come to show your support! #livelikeblaine #burpeesforblaine #letsmove #GirlsCan CrossFit Main Line and CrossFit R5 CrossFit www.livelikeblaine.org

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Congratulations to these two amazingly beautiful people!! That's love right there ❤️ We are so happy for you. #happilyevermacbeth #themacbeths #crossfitcouplesforthewin Love, Your 215 Family

CrossFit Center City shared an image on Facebook

Some pictures from today! The really nice shots are coming soon!

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CrossFit Center City shared an image on Facebook

WINNER WINNER CHICKEN DINNER. This is such a great slew of winners coming out of a GREAT pool of strong people. We had a big day of adjusting to some crazy weather. Thank you ALL for hanging with us! And Congratulations to ALL competitors for a big day! #TGASC

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Saturday team wods are fun and free! It's a great time to check out @cfwilmington. Come join us every Saturday at 9am/10:30am #CFW #CFWStrong #CFWCommunity #summertime #HaveFun #EarnIt #Goals #WantMoreDoMore

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Saturday morning Oly Class #bullcitybarbell #CrossFitdurham #olympicladies #strongwomen

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Saturday Team of 2 Warm Up “Roll Over” 3 Min Time Cap Score is in combined distance of each partner’s best throw. Each partner can make three attempts (6 total between the two) to throw a slamball for maximum distance. The best throw of each partner will be combined together for a score. Throw must be an upward throw (such as a shot put throw, an over the head throw, or an over head thrown and not an underhanded “granny style” throw) and not a roll. 30 lb/20 lb “Shake Hands” 3 - 3 min AMRAP There will be two scores on this WOD. Score 1 will be the total distance covered in the running / lunge section. Each completed run will be 1 rep; each lunge will be one rep. Score 2 will be the reps completed in the weightlifting section AMRAP 1: Partner A: runs 50M out holding a weight plate, does 25 lunges with the plate, and then 50m back to the starting position. (RX weights #45/#25, Scaled #25/#15) At the same time… Partner B: Hang Power Snatches (RX weights #115/75, Scaled #75/55) After Partner A returns from the run, partners will switch places. When the timer goes off at the 3 min mark, athletes will move right into AMRAP 2 picking up where they left off. AMRAP 2: Partner A: runs 50M out holding a weight plate, does 25 lunges with the plate, and then 50m back to the starting position. (RX weights #45/#25, Scaled #25/#15) At the same time… Partner B: Back Squat (RX weights #115/75, Scaled #75/55) After Partner A returns from the run, partners will switch places. When the timer goes off at the 3 min mark, athletes will move right into AMRAP 3 picking up where they left off. AMRAP 3: Partner A: runs 50M out holding a weight plate, does 25 lunges with the plate, and then 50m back to the starting position. (RX weights #45/#25, Scaled #25/#15) At the same time… Partner B: Sumo Deadlift High Pull (RX weights #115/75, Scaled #75/55) After Partner A returns from the run, partners will switch places Five minute rest 5 Min Time Cap Score is in two parts (1-row time and 2-max reps on the lift) The WOD starts with a 500 M Row which can be broken up between the two partners in any way they see fit. The row must be completed before moving on to the lift. Then max reps Overhead Squats. Only 1 partner can work at a time. Reps can be completed until the 5 min time cap elapses.

CrossFit Charlotte shared an image on Facebook

Civil War - Partner WOD One For time. Share the work 200 meter sled push, 180/100 lbs. modified, 135/75 lbs. (only one person can push at a time) 200 meter farmers carry, 2 bars 185/125 lbs. each Modified, 155/105 each (both partners work together caring both bars at the same time) 200 meter bar over head walk, 155/105 lbs. modified, 115/85 lbs. (only one person can carry at a time) 800 meter sand bag run, 60/45 lbs. alternate every 200 meters (each athlete will run 2x200m) Partner WOD Two for time You go I go. 6 Rounds of (alternate rounds 3 each) 21 Kettlebell swings, 24/16 kg mod... http://bit.ly/1GPGtHC

South Charlotte CrossFit posted on Facebook

Hate to do this to y'all, but unfortunately CFK has to be cancelled tomorrow. Go play in the rain!

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(Saturday June 27, 2015), has been published on CrossFit Local | The #1 Chapel Hill CrossFit!: "Paul mustache you a question Why I Love Coconut Oil (Plus a Free Jar for You!) by marksdailyapple.com How would you like a free jar of organic coconut oil? Lucky for you, Thrive Market is offering all first-time members a FREE sample box—including a full-size jar of Nutiva organic virgin c..." Read More, http://crossfitlocal.com/saturday-june-27-2015/

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Day 1 Bench Press 8-8-8-1-1-1. Last set of 8 and last single should be near maximal effort. Handstand Push-ups x 30. Accumulate 30 reps. Day 2 Deadlift 8-8-8-1-1-1. Last set of 8 and last single should be near maximal effort. Day 3 Squat 8-8-8-1-1-1. Last set of 8 and last single should be near maximal effort. Chin-ups 5 x 5. Use weight/assistance bands as needed. http://21crossfit.com/2015/06/26/strength-62915-7315

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RANT One last reminder that Bubble Soccer is this Saturday at 3pm. Address is: 3917 Trailer Drive Charlotte, NC 28269, at Breakaway Sports. Show up a few minutes early to fill out a waiver, etc so we can get started right at 3pm! CrossFit Performance For Time 20 Dumbbell Snatch (35/25) 25 Double Unders (75 Singles) 30 Dumbbell Snatch 50 Double Unders (150 Singles) 40 Dumbbell Snatch 75 Double Unders (225 Singles) 30 Dumbbell Snatch 50 Double Unders (150 Singles) 20 Dumbbell Snatch 25 Double Unders (75 Singles) http://escfitness.com/62615-bubble-soccer-on-saturday/

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Hey CFRV!! Well I'm still chilled at the box haha! Getting things ready for the Vekter Games on Saturday. So there are a lot of things already set up in the gym so for tomorrow's workout we are gonna try to stay on the first half of the gym during the WOD. I would highly appreciate it if we can keep things nice and tidy tomorrow. Thank you guys for doing this for me. Tomorrow's WOD: Partner 22 min AMRAP: 150 DU's (300 singles) 40 KB Swings (70/53) (53/35) 40 Lunge Steps w/KB 40 Burpees on mat Get a partner and have some fun!!

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Friday June 26, 2015 QOD: "Too many of us are not living our dreams because we are living our fears." – Les Brown Skill WOD: (No Measure) 15 min EMOM 1st minute – 5 strict chest to bar pull ups 2nd minute – 15 sec max dips 3rd minute – single arm overhead KB carry, 50ft each arm WOD: For time; Cash-In: 1000m Row then 5rds 20 HR Push ups 20 Squat jumps OTB 5 Hang Clean & Jerks Scaled - 95/65 Rx - 135/95 Competitor - 185/135

Diablo CrossFit shared a link on Facebook

Alamo F!T will be returning Monday, July 6th. If you have a friend(s) who are interested in trying our CrossFit without the intimidation this is the perfect class! What you can expect from our FIT! Class: Improved cardiovascular endurance (cardio) High calorie burn Muscle tone & firmness Increased core strength Improved coordination & flexibility Leaner, stronger physique Current members are welcome the join the class too. [ 202 more words. ] http://diablocrossfit.com/150626-friday-bonnie-and-clyde/

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Fun Fact about the "Names" of Metabolic Conditioning workouts; The naming conventions used to be: Hanging workouts (toes to bar, pull ups, ring dips, ring push ups ... anything that needs a rig) was named after old hit songs. Barbell workouts (mainly the ones with running and / or rests) - classic cars and car references Rope climbs - pirates Rowing - nautical themed names Dumbbells - rock, sand, dirt references KBs - Russian cultural references (it used to be video games) Jump Rope / Double Unders: Rocky movie references Running - Outdoor references Lately we have been doing more random names, but I think we are going to go back to some basic themes. Jeremy Jones - diablocrossfit.com