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Bringing a friend who’s new to DeCO to tomorrow’s class at 8am, 12pm or 4pm? Please help us out and have them sign up ahead of time at: http://www.crossfitdeco.com/class-schedule They can fill out the online waiver, walk in tomorrow and be good to go! Thanks, in advance, for your help!
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
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
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
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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