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CrossFit Deco posted on Facebook

The workout for 2/20 is…

5×4 Strict Pull Ups (weighted if possible) Mod: Partner Assisted

WOD – 4 Rounds for total time (includes rest):
– 6 Hang Power Cleans (185/125)
– 6 Strict Deficit HSPU (mod: piked on toes or knees off box or bench) (Rx is 45# plates to ground)
– 200m Run (or row if too cold)

Jeopardy! Category: African Americans
Answer:Representing Texas from 1973 to 1979, she was the first black woman from a southern state to serve in congress

CrossFit Deco shared a link on Facebook

Wahoo! It’s almost the weekend…sorta. If you’re planning to attend YOGA this weekend or any Sunday in the future, please note we now require you sign up ahead of time! It’s easy! Take the steps below. Sign-up will close by 8pm Saturday night. 1. Log on to 2. Click “log in” 3. Search for CrossFit DeCO 4. Enter the email address you have on file with DeCO to create a password. 5. On the home screen, find Yoga on Sunday and click “sign up now.”

CrossFit Deco posted on Facebook

The workout for 2/2 is… **We will be having Happy Hour THIS Weds at The Molecule Effect from 6:30 – 8:30pm. Rumor is they are making a special DeCO signature drink! ***We’re changing up the format for the Benchmark testing. Instead of just one benchmark WOD per month, we’re going to be taking three different measures (all during this week’s WODs) which we will re-test at the end of THREE months. You guys make phenomenal progress each month with these benchmarks – imagine how far you’ll come in three months! Today is part 1… 1RM Jerk from the Rack. May do either split or push jerk (20 min) WOD – 3 RFT: – 12 Front Rack Step Ups (6R/6L) (95/65 20″) – 20 Goblet Squats (72/53) 600m Run Cash Out Jeopardy! Category: Word Origins Answer: The French for “to throw” gives us this word for a pier

CrossFit Deco shared a link on Facebook

It’s Feb 1! That means it’s time to announce our February charity recipient which is a cause near and dear to fellow DeCO-ite Karin. As a reminder, for anyone who signs up for an upfront 6-month or one-year membership, DeCO will donate a portion to this month’s cause.

CrossFit Deco posted on Facebook

Cha-cha-cha-changes… We will be moving away from outlaw programming and will begin a new 6-week cycle on feb 9th following catalyst programming! If you’d like to start up this cycle, please plan to attend the oly classes this week to find your 1RM numbers. We can specify which ones when you come in. After this week, we will no longer be offering this class any mornings, but the evening schedule will remain: Mon/Tues/Weds at 6:30pm and Fri at 5:30pm. If you choose to participate, this will take the place of your regular class WODs. If you’re interested and have further questions, please email me at

CrossFit Deco posted on Facebook

What the…where did this snow come from?! Warm up in yoga at 11 or Open Gym from 12-2! The Recovery WOW is… Work at 40-60% effort: – 4 min Rowing Rest 1 min – 3 min Box Jump Overs Rest 1 min – 2 min Sit ups Rest 1 min – 3 min Burpees Rest 1 min – 4 min Rowing

CrossFit Deco shared an image on Facebook

The workout for 1/13 is… 2x750m Row, rest 3 min between. Record both times. (14 min cap) 4 Rounds for time: – 10 Burpee Pull Up (strict is Rx) – 10 Kb swings (72/53) – 10 Power Cleans (115/75) (17 min cap) Jeopardy! Category: Annual Events Answer: Forefathers Day, December 21, celebrates the 1620 landing here

CrossFit Deco shared a link on Facebook

It’s hard to believe that it’s almost time for the CrossFit Games Open again! For those of you who are new to the CrossFit world, the Open is a chance for everyone (yes, everyone – there is even a scaled division this year!) to participate in the same 5 workouts over 5 weeks and see where you stack up against the rest of the world. We will be performing these workouts at the gym. Read more about the process here.

CrossFit Deco shared an image on Facebook

The workout for 12/30 is…. This week’s schedule: Mon/Tues – regular class schedule Weds – 5:30am, 6:30am, 12pm, 4:30 Classes only. 4:30pm Outlaw Thurs – 10am Only Fri – 9am and 10am Classes Only. 9am Outlaw Saturday – 8:30am and 10am Classes Sunday – 12pm Open Gym BENCHMARK – RETEST! 20min 1RM Clean and Jerk (must be squat clean) 20min 1RM Squat Snatch 7 min AMRAP: – 1000m Row In remaining time, as many Double Unders as possible. No mods, just count every double under Jeopardy! Category: Title Role Playing Answer: Dr. Strangelove

CrossFit Deco posted on Facebook

Hey guys. Yes, we are still planning to have morning classes tomorrow but if you plan to come, please drive carefully!

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General Information

NameCrossFit Deco
OwnerLeslie Friedman
Address923 W. 9th Ave.
Denver, CO 80204

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Paradiso CrossFit posted an article
Berkeley CrossFit posted an article
CrossFit 101 shared a link on Facebook

Please enjoy more pictures from our Year of the Goat competition, take by Frankie, Cathy Dong's Husband. Thank you Cathy & Frankie!

CrossFit Cypher shared a link on Facebook

"This workout is killing me. I’m not elite. I’m not even average. I am the everyday athlete struggling to get fit. I try my hardest and need to scale many workouts. I work out with everyone from the firebreather to the rookie and the vast majority of us that lie somewhere in between. I find inspiration in everyone."

luckytamm published the post Why Every Athlete Should Participate in the Open on Tabata Times
Well, it's that time again. Open Season is here. For some, it came too quickly. For others, it...
dinah published the post Slow Cooker Smoked Ham on Nutrition WOD
Ger's been so busy lately - 4th place Men's Elite in the Orange County Throw Down, 2nd place Men's...
nellstephenson published the post Pineapple Pastured Paleo Pork on
A fattier cut from a naturally raised animal is perfectly Paleo, not to mention delicious, from...
United Barbell shared a link on Facebook

Meet Your Coach Contact!

alisonmcconnell published the post Bad-Ass Mamas: How to CrossFit While Pregnant on
by Alison L. McConnell CrossFitter. Mom-to-be. A glance around any established CrossFit box...
Berkeley CrossFit posted an article
Brian King published the post Checking your ego at the door on
Check your ego at the door. I've heard it a million times. Said it a million more. "Check your...
CrossFit Los Gatos posted an article
CrossFitOfFremont posted an article
Morgan Hill CrossFit shared a link on Facebook

week39 day1

Morgan Hill CrossFit shared a link on Facebook

week39 day1

Amanda Stewart published the post Quality Over Quantity on
[pullquote align="right"]How many times are we posting super fast scores, with super questionable...
CrossFit 101 posted an article
dainamartin published the post 5 Health Symptoms You Must Always Talk to a Doctor About on
There are often times when a person experiences a sudden or continued physical discomfort but...
CrossFit Oakland posted on Facebook

Monday's WOD: TIER 1 A. Front Squat 3 x 5 B. For Time: 800m Run 10 DB Walking Lunges 400m Run 20 DB Walking Lunges 200m Run 30 DB Walking Lunges TIER 2 A. Front Squat 3 x 5 B. For Time: 800m Run 12 DB Walking Lunges @ 45#/30# 400m Run 24 DB Walking Lunges @ 45#/30# 200m Run 36 DB Walking Lunges @ 45#/30# TIER 3 A. Front Squat 3 x 5 B. For Time: 800m Run 12 KB Walking Lunges @ 53#/35# 400m Run 24 KB Walking Lunges @ 53#/35# 200m Run 36 KB Walking Lunges @ 53#/35# For Part B, the lunges are done with one DB or KB in each hand.

Max Fitness CrossFit shared a link on Facebook

WOD – 2/23/14

Max Fitness CrossFit posted an article
CrossFit Potrero Hill shared a link on Facebook

WOD- Monday Feb 23 3 days until the start of the CrossFit Open! Have you signed up yet? Visit our web page to learn more about the Open and the schedule. You can get register at the CrossFit Games website SKILL: MU drills swing hip to rings …

CrossFit Potrero Hill posted an article
Max Fitness CrossFit shared a link on Facebook

Please help spread the word. This is Mike Rhee's sister. Please help us get donors.

CrossFit Dark Element shared an image on Facebook

Shout out to CFDE's athlete Chris Monez @clearallaround for working the Daytona 500. His driver, Cole Whitt, is currently in 12th place. CFDE Coaches Staff and Athletes are proud of you and your crew - we're cheering you on from the box Chris!

CrossFit Oakdale posted on Facebook

No open gym today!

South Sacramento CrossFit posted on Facebook

Coach Matt hit 10 lb PRs on both lifts and took 2nd. Coach Tyler PRed his clean. Both our guys represented our gym well with beautiful technique. Also, we had the biggest cheering section. Our gym was represented honorably.

nellstephenson published the post Sausage Pecan Quinoa on
This dish isn't paleo, so if you're in a strict mood, come back to it later on. It's quinoa and it...
nellstephenson published the post Honey Garlic Chicken Dinner on
Some of my best meal creations happen when I turn up the music and dance around my kitchen while I...
CrossFit Oakdale posted on Facebook

No open gym tomorrow due to maintenance!

nellstephenson published the post Paleo Gyros on
Paleo-izing this traditional Greek dish is a snap by omitting the dairy and the pita, but focusing...
South Sacramento CrossFit posted on Facebook

Coaches Tyler and Matt do a tremendous job supporting this gym, we're very excited to see them step on the platform today at 3 PM at Sac High. Please come out and support! Spectator fee is 5 dollars.

CrossFit West Petaluma shared a link on Facebook

Saturday Team Workout Returns

CrossFit Envy posted on Facebook

Competitors Program Week 2, Day 6 (Strength Cycle): Work to a heavy single in bench press -then- 5x3 bench press @ 85% 1RM -then- 5x3 Segment clean pulls @ 75-80% of clean 1RM (pauses at just off floor, then just above knee, then extend at the top) -then- AMRAP in 15 minutes: 5 Power Cleans 135/95# 10 Burpee Box-Jumps 24/20″ 10 Power Cleans 135/95# 20 Burpee Box-Jumps 24/20″ 15 Power Cleans 135/95# 30 Burpee Box-Jumps 24/20″ 4 Power Cleans 155/105# 10 Burpee Box-Jumps 24/20″ 8 Power Cleans 155/105# 20 Burpee Box-Jumps 24/20″ 12 Power Cleans 155/105# 30 Burpee Box-Jumps 24/20″ 3 Power Cleans 185/120# 10 Burpee Box-Jumps 24/20″ 6 Power Cleans 185/120# 20 Burpee Box-Jumps 24/20″ 9 Power Cleans 185/120# 30 Burpee Box-Jumps 24/20″ *If all reps are finished under 15:00, continue with AMRAP of 9 PC @ 185/120# and 30 BBJ @ 24/20″ for the remainder of 15:00.

CrossFit Envy posted on Facebook

Outlaw Open Program Week 7, Day 6: 1) Alternating EMOM for 14:00- -1 Three Position Clean (floor, hang, power position)* *Begin at 60% of 1RM Clean and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM. -10 Ring Dips 2a) 5X3 Jerk from Blocks/Racks – work to a max triple for the day, rest 90 sec. 2b) 5X3 Halting Clean Deadlift (3 count pause at the knee) – work to a max triple for the day, rest 90 sec. 3) 2012 Regionals Event 4 For time: 50 Back squats 135/95# 40 Pull-ups 30 Shoulder-to-overhead 135/95# 50 Front squats 85/65# 40 Pull-ups 30 Shoulder-to-overhead 85/65# 50 Overhead squats 65/45# 40 Pull-ups 30 Shoulder-to-overhead 65/45#

South Tahoe CrossFit shared a link on Facebook

CrossFit Anywhere shared a link on Facebook

CrossFit Endurance and Mobility Class with Coach Karen, Saturday mornings at 9 at the Folsom gym!

CrossFit Anywhere shared a link on Facebook

It's always a treat to visit other gyms and throw down with friends. And Ben Alderman hosts some killer Monday throw downs at CrossFit Iron Mile!

CrossFit Feather River shared a link on Facebook

Workout of the Day for Saturday February 21st, 2015

Jefferson State CrossFit shared a link on Facebook

Join us!

CrossFit Echelon posted an article
CrossFit 580 shared a link on Facebook

CrossFit 580 shared a link on Facebook

CrossFit Redding shared an image on Facebook

Team AMRAP with power cleans today. @crossfitredding @roguefitness #CrossFitRedding #crossfit #powercleans #wod #amrap #roguefitness

Another Level CrossFit shared a link on Facebook

Attention HAZING ATHLETES! Here is the link to sign the waiver : if you have not completed it! We still have about 40 athletes who have not signed it. It will speed up the Check In process if you can get this done beforehand. Thanks! See you all tomorrow!

CrossFit Valley View shared a link on Facebook

Sign up or at least commit to 5 weeks of training every friday.

CrossFit Avalanche shared an image on Facebook

The WOD - Eva = HFS

nellstephenson published the post Sausage Soup on
"Millions of wall balls and then we ran! How can I get excited for Fran? Split jumps and pistols...
nellstephenson published the post Dill Lemon Quinoa Salad on
We like quinoa now and then. This is an interesting way to eat it. [yumprint-recipe...
CrossFit Anywhere shared an image on Facebook

Eric is going home!!! Can't wait to see you back at CFA, Eric!

CrossFit Genesis shared a link on Facebook

Eat without "limits"! This article has a great, quick overview on the impact of various foods so you can be at peace with them.

Another Level CrossFit posted on Facebook

We've been keepin' Lodi fit and healthy since 2011. Come lift with us!

CrossFit Folsom Lake shared a link on Facebook

Anyone want to help manicure the Pacific Coast Trail? See link below.

CrossFit Anywhere shared a link on Facebook

"Changing your frame of reference has value both in training and in life. We all need to experience challenges in life in order to learn how to overcome them, so that we are better prepared to handle future obstacles that may arise."

South Tahoe CrossFit shared an image on Facebook

Steve from Crossfit Verve in Denver, CO came and conquered today's WOD! Thanks for joining the 9:30 crew, Steve!

Jefferson State CrossFit shared an image on Facebook

Come try a free Crossfit Kids class! Fridays at 3 and 330! 3 pm for 3-7 years, and 330 pm for 7-12 years! Its a fun, supportive, and healthy environment where our kids can learn teamwork, perseverance, and Crossfit! The skills they learn in this class carry over to all aspect of life and athletics! See you this afternoon! #crossfit #crossfitkids #thisisredding #jeffersonstatecrossfit #patriotsrebelsathletes

CrossFit Valley View shared an image on Facebook

We are hosting a Free 1st responder competition! April 18th get your teams together.

CrossFit Folsom Lake posted on Facebook

Friday Night Lights draft is on Monday!!! Make sure you are signed up on Zen Planner if you want to be a part of it!! (That means everyone!) -Ash

CrossFit 580 posted on Facebook

Hey everyone! AC and Joe are needing a judge for Rookie Rumble on Sunday March 8th from 12-5. Food and a T shirt along with cheering AC and Joe on is included. Anyone?

CrossFit Feather River posted on Facebook

This Sunday the 22nd we will be having a one time Open gym at 9am but no childcare, all current members are welcomed to come!