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Are you passionate about food, nutrition and recipes? Unleash your inner foodie and check out our brand-new site - share your favorite recipes at Nutrition-WOD today!

CrossFit Deco posted on Facebook

**The schedule for this Friday, July 4th is as follows:
8am – Outlaws ‘n Misfits
9am – Class
10am – Class

All other classes are canceled. Go do something fun and summery and Fourth of July-y!

The workout for 6/30 is…

8-10 min Split Jerk technique work

EMOM 8: 1 Squat Clean + 2 Split Jerks @ 70% 1RM Clean and Jerk

WOD – 11 min AMRAP
- 100m Run
- 7 OH Step Ups (45/35 – R/L = 1) 20″
- 7 Chest to Bar Pull Ups

Jeopardy! Category: Canada
Answer: A river is named for this man born in Scotland in 1764, the first European known to have crossed Canada

CrossFit Deco shared an image on Facebook

SWAG Update: SO! I am working on the design of some new shirts/tank/hoodies. I know we’re running low on all and I promise we’ll have more in stock soon. But, in the mean time… …Socks!! Note the DeCO logo will go across the top of each sock and both socks will look identical. Ordering information as they get closer to being shipped.

CrossFit Deco posted on Facebook

The workout for 6/16 is… 15 Box Jump Complex (no Rx height) 1 Complex = 1 Seated Box Jump to Pause in bottom of squat + Jump off box forward to pause in bottom of Squat + sprint to end of the mat 12 minute AMRAP, Ascending Ladder: - 3 Thrusters (95/65) - 3 Box Jumps (24/20) 75m Run - 6 Thrusters - 6 Box Jumps 75m Run - 9 Thrusters - 9 Box Jumps 75m, keep adding 3 reps until time is up – rest 3 min – 40 Push Ups for Quality Jeopardy! Category: Philosophers Answer: Plato and Xenophon left accounts of this philosopher who wrote nothing himself

CrossFit Deco posted on Facebook

Ya know, the gym is niiiiice and cool in the mornings. Just sayin’ you should probably check out the 8:30am endurance class OR 10am open class. See you soon!

CrossFit Deco shared a link on Facebook

Tomorrow is the last day of Small Business Week which means only one more day to take advantage of our promotion! - One-Year Upfront Unlimited Membership: $1500 + Free shirt or hat - Six-Month Upfront Unlimited Membership: $810 + Free shirt or hat We also made some changes to the home page of the website – you may now see a few more familiar faces! Thanks to David Paul Wood Photography for snapping some incredible shots!

CrossFit Deco shared an image on Facebook

Huge shout out to Susan who get her first rope climb a MONTH before her goal!

CrossFit Deco posted on Facebook

The workout for 5/16 is… Skill: 5 Rounds, not for time: - 20 Alternating Battle Rope Waves (R/L = 1), followed immediately by 150m Row, rest as needed/until rope is available. Treat each round as an all-out sprint. WOD – The Grip Reaper 3 min AMRAP x 5 Rounds, rest 1 min between, pick up where you left off each time. 1 Total score - 2 Rope Climbs - 10 Thrusters (135/95) - 15 Knees to Elbows - 50m Pinch Carry (25/15 plates) (must be back in the door in order to count – if not back in when clock runs out, start at Pinch Carry again next round) Jeopardy! Category: Martin Scorsese Answer: This Scorsese film earned 5 Academy Awards in 2012 including Best Cinematography

CrossFit Deco shared an image on Facebook

8 athletes and the biggest cheering section in the place having the best time. You guys make DeCO an incredible community!

CrossFit Deco posted on Facebook

On this rainy Sunday, come escape to yoga at 11 and open gym at 12. We also have our pot luck for nutrition challengers starting around 12 so come with a delicious dish to share and all questions you would like to have answered!

CrossFit Deco shared a link on Facebook

There are 9 days left to purchase this deal! Share with friends/family. There are only about 20 vouchers still remaining.

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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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McMinnville CrossFit IMUA shared an image on Facebook

4 days past her due date! Come on baby Hazel...we want to meet you!!!

Molly Eledge published the post Paleo Churro Ice Cream Sandwich on Nutrition WOD
Paleo. Churro. Ice Cream. Sandwich. WAAAH?! Yeah- you read right! And don't let the whole "paleo"...
McMinnville CrossFit IMUA shared an image on Facebook

Coming soon! Bring a friend and let's get ready for some football!!!

Kristy Parrish published the post King Kong Apparel: Generation Gym Bags Are Built for a Lifetime on Tabata Times
How many of you have gone through more than two gym bags in the last year? Or three? Or even four?...
Beaverton CrossFit posted an article
CrossFit Train shared a link on Facebook

http://crossfittrain.com/blog/2014/7/2/likeagirl #likeagirl

Beaverton CrossFit posted an article
CrossFit 101 shared a link on Facebook

http://crossfit101.com/waiting-exhale/

CrossFit Los Gatos posted an article
CrossFit Excellence shared a link on Facebook

Check out the pain faces, the tires, the farmer carry...

CrossFit Excellence posted an article
Berkeley CrossFit posted an article
mindcoach published the post Confidence and High Intensity Performance on
[pullquote align="right"]Sound familiar? "You want to be confident, since you know this is critical...
Morgan Hill CrossFit shared a link on Facebook

week5 wod4 http://wp.me/p3Bc8L-jj

CrossFitOfFremont posted an article
Berkeley CrossFit posted an article
Tracktown CrossFit shared a link on Facebook

7-3-14 http://wp.me/p4qBhj-bm

CrossFit 101 posted an article
CrossFit Potrero Hill shared a link on Facebook

WOD- Thursday, July 3 SKILL OF THE MONTH: MUSCLE-UP Weekly Homework: do this before class, after class, or at open gym to improve your muscle ups! Week 7/1-7/6/14 1. Swing Hip to Rings 3×8 2. Ring Supports 3×8 3. Ring Rows 3×10 4. False Grip Hang 2x …

CrossFit Oakland posted on Facebook

Thursday is a Recovery Day!

Telegraph CrossFit shared a link on Facebook

Thursday 7/3/2014 WOD http://www.telegraphcrossfit.com/thursday-732014/

Telegraph CrossFit posted an article
CrossFit Ashland posted an article
Beaverton CrossFit shared a link on Facebook

Announcements Fourth of July schedule! Friday - 8:30 AM and 11:30 AM Saturday - 8:15 AM, 9:30 Burn, 12:00 PM Main - Mobility with Roskopf Guest Mobilizer this evening! This guy knows how to have a good time! View Public Whiteboard: http://bit.ly/1vzh78F Metcon (No Measure) Expect some smashing, rolling, twisting, turning, laughing, crying and overall goodness happening to your crusty tissues!

Max Fitness CrossFit posted on Facebook

7/3/14 Come in, work on a skill! Make up a WOD.

CrossFit Dark Element shared a link on Facebook

http://cfdarkelement.com/whiteboard/

CrossFit Dark Element shared a link on Facebook

http://cfdarkelement.com/daily-wod/

CrossFit the Den posted an article
Beaverton CrossFit posted on Facebook

Mobility Thursday night. July 3rd. 6:30pm - guest/substitute mobilizer! This guy's gonna tear you apart! Have a blast gang! RWR.

CrossFit Sweatshop posted an article
San Carlos CrossFit shared a link on Facebook

CrossFit Oakdale shared a link on Facebook

http://cfoakdale.com/2014/07/03/kevins-climb-completed/

San Carlos CrossFit shared an image on Facebook

Lots of snatches tomorrow #crossfit #snatch #fit #fitness #exercise #lift #wod #pr #crossfitgirls @mjett74

San Carlos CrossFit shared an image on Facebook

Working on our base. #crossfit #rowing #fit #fitness #wod #lift #exercise @mmaclean01

CrossFit All Terrain posted an article
Concord CrossFit shared an image on Facebook

Welcome some new faces :-) great job tonight Courtney, John and Megan!!!

CrossFit Grants Pass posted an article
CrossFit West Santa Cruz shared a link on Facebook

Matt http://wp.me/suz1A-matt

CrossFit West Santa Cruz posted an article
Beaverton CrossFit posted on Facebook

Great work at the track tonight....tough session

CrossFit Potrero Hill posted an article
Beaverton CrossFit shared a link on Facebook

Announcements Fourth of July schedule! Friday - 8:30 AM and 11:30 AM Saturday - 8:15 AM, 9:30 Burn, 12:00 PM Main - CrossFit View Public Whiteboard: http://bit.ly/TQiSCw Main WOD Around the World (No Measure) 5 movements @ 70% 1 min each for 30 min Olympic lifting Clean and Jerk (1 clean + jerk each 90s ; add 10# until fail ) Perform 1 clean + jerk each 90s, add 10# ; until fail...rest 5 min , repeat...try to meet or beat it Men start - 135 Women -95

Telegraph CrossFit shared an image on Facebook

Working on Jerk Balances for warmups and position work in tonight's Weightlifting Class

Rogue Valley CrossFit shared a link on Facebook

*REMINDER* Holiday Schedule: NO CLASSES FRIDAY OR SATURDAY & NO KIDS BARBELL CLASS THURSDAY NIGHT

Eugene CrossFit posted an article
Westside Bend CrossFit shared an image on Facebook

There is a limited schedule for the 4th of July. We are going to be shut down for the evening classes (4, 5:30 and 6:30). Morning schedule will be the same. Have a great 4th of July!

Rogue Valley CrossFit posted an article
CrossFit Mill Valley shared an image on Facebook

Worlds colliding to save lives. Juggling for Jude #poweredbymammoth

CrossFit All Terrain posted on Facebook

Unfortunately the game has been canceled tonight everyone

CrossFit West Santa Cruz posted on Facebook

Athletes, remember that the Firecracker Race will be running on July 4th at Harvey West. You'll need to park a couple blocks away and walk or run to the 9am class. :-)

Anonymous shared a link on Facebook

7/3/14 http://wp.me/sWAja-7314

CrossFit 209 Sport shared a link on Facebook

https://m.facebook.com/story.php?story_fbid=735577119822185&id=163071317072771

CrossFit 209 Sport posted on Facebook

What will you be making for your 4th of July BBQ??? Let's hear it!! https://m.facebook.com/story.php?story_fbid=410308475776149&substory_index=0&id=271313329675665

CrossFit Excellence shared an image on Facebook

So much of what I teach in OLY training summed up in this picture. Study it. Do it.

CrossFit 209 Sport shared an image on Facebook

https://m.facebook.com/story.php?story_fbid=284606848385040&id=148284738683919 More info on knee pain!!

CrossFit 101 shared a link on Facebook

Scamper Pics are up!

CrossFit West Santa Cruz shared a link on Facebook

Super short read with great tips.

Anonymous posted an article
saulj shared a link on Facebook

Not saying anything, just saying...

The Shipyard CrossFit shared an image on Facebook

And today, we met Kalsu....