KB Snatch/KB Step-Up/Med-Ball Clean Thu,May 22,2014
5 Rounds
10 KB Snatch (2:1) (55#/35#)
10 KB Step-ups (2:1) (55#/35#) (24′/20′ box)
10 Medball Cleans (20#/14#)
Our Classes today are:
WOD: 6am, 7am, Noon, 4pm, 5pm, 6pm, 7pm
Elements: 6pm
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.
Memorial Day Murph Fund Raiser
Memorial Day “Murph” and USA Freedom Fundraiser
When: Monday, May 26th
Heat Times 9a/9:30a/10a/10:30a/11a/11:30a
Where: Crossfit South Denver
Who: Anyone and everyone is invited!
How much: The workout is FREE to all and the $5 prize drawing is totally optional
Facebook Event Link: https://www.facebook.com/events/783597848332253/
What: On Memorial Day across the country, Crossfit affiliates choose to observe this day by doing the Hero WOD called “Murph”. Come down the CrossFit South Denver on Memorial Day to get in your annual Murph (or Smurph) WOD! This is open to any and all that would like to attend. We will be running heats on the 30 minute interval, starting at 9am.
“Murph”
For time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
(Break up the BW movements however you would like)
1 Mile Run
“Smurph”
800m Run
50 Pull-ups
100 Push-ups
150 Air Squats
800m Run
Coach Lindsey and Coach Hallie will be coaching all day in our full National Team uniforms for their sport, Australian Rules Football. Lindsey and Hallie have been selected for the second time to represent the USA Freedom in the 2014 AFL International Cup in Melbourne, Australia. While this is a national team representation, The USA Freedom are still of amateur status as a team and therefore not funded/sponsored. Help Lindsey and Hallie get to Australia! We will be hosting a $5 prize drawing fundraiser. We will have many different amazing prizes that you will get to choose from. $5 = 1 prize drawing ticket = 1 entry. This prize drawing is completely optional and up to you if you would like to participate. Enter as many times as you want.
Prize Sponsors so far include:
* be present, inc.
* Starling Salon
* RAGE Fitness
* espnW
Don’t know how to play footy?We will have players and footballs on site to teach you a thing or two about this awesome game. For now, check out these links to learn a bit more about our sport:
https://www.youtube.com/watch?v=FbcwJd2gKbI
https://www.youtube.com/watch?v=Dtmu-1kMFZw
https://www.youtube.com/watch?v=_ud_s9FzrKk&list=WL4kcGGXMro0pUIJQb1rsc9g&app=desktop
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