For time: (20 Min cap) – EMOM 2 Burpees
50 Box Jumps (24′/20′)
25 Snatch (95#/65#)
50 Air Squats
25 Thrusters (95#/65#)
50 Walking Lunges
25 Ring Dips
Our Classes today are:
WOD: 5am 6am, Noon, 4pm
Barbell Club: 5pm (2 hours)
Please join us tonight for Barbell Club!!! This 2-hour class is dedicated to
improving your olympic lifting. The class will be taught by Tom Borak,
and will target one lift or one facet of one lift. After the instruction, you
will have plenty of time to work your technique under Tom’s guidance.
Come on in!
If you are interested in trying a workout at CrossFit Denver, please feel free
to come to join our current members in a FREE “Try CrossFit” workout this
Saturday! Choose from either of two classes, 9am or 10am. This weekly
workout is designed to give beginners a feel for what they can generally
expect from a CrossFit workout. This WOD will be structured with simpler
movements, and can be altered by CrossFit Denver’s coaching staff to
accommodate participants of any skill level or age.
Don’t worry members! While the movements in the workouts will feature
some of the simpler CrossFit movements, the workout will still meet the
intensity levels CrossFit Denver members have come to expect and crave!
CrossFit Denver FREE Saturday workouts are held at CrossFit Denver,
located at 130 Lipan Street, Denver CO 80223.
Spring has arrived, and with the warmer weather many of you have expressed interest in additional running work. To that end, we have asked our CrossFit Endurance-certified instructors Tim Loar and Nicole Delmage, to put together a running program for the summer. We will begin our running program with a kickoff seminar presented by Tim and Nicole, which will concentrate on running mechanics, efficiency, drills, and integrating running into your current Crossfit program. This seminar will be held on Saturday April 19th, from noon to 3pm at CrossFit Denver. Cost is $5/person ($10 for non-members). It is not necessary to RSVP, and payment will be made prior to the start of the seminar. Note that it is not necessary to attend the seminar to participate in the
program, but Tim and Nicole have some great cues and drills to make your runningeffective, so please do try to make it.
The Team SuperFit Games will be hosted at CrossFit South Denver on April 26, 2014! SuperFit has organized events since 2010 spanning the US! If you haven’t heard of SuperFit, they are one of the largest event organizers in the country. Many of their events sell out months in advance, so please don’t wait to buy your ticket. This event is a two-person team event and registration is available here.
Attitude Nation Level I Seminar
CrossFit South Denver has been presented with the incredible opportunity to host an Attitude Nation Level I Seminar on May 17-18, 2014. This seminar will be an instructional, hands-on Weightlifting seminar where athletes learn Weightlifting technique for both the Snatch and the Clean and Jerk. This seminar includes both coaching and demonstrations in a group setting by both Jon and Jessica North, who are legends in the Olympic Weightlifting community. Jon is a 2016 Olympic hopeful and professional athlete who competes in the sport of Weightlifting. He is the 2012 American Open Championship Winner, a 2011 National Champion, a 2010, 2011 & 2013 Pan American team member, and a two time Arnold Championship winner. He has been competing in the sport of weightlifting for 7 years, and is rapidly growing in strength and success.
This two-day seminar costs $350 per person. Registration is available here.