Friday 10.21.16 WOD EMOM 20 mins, alternating: Min 1 – Shuttle Run 50 ft down and back x 6-8 reps Min 2 – 5-7 Muscle Ups Min 3 – 30-50 Double-Unders Min 4 – 8-12 Strict Handstand Push Ups Photo: Nicole’s Overhead Squat is so legit!! She moves very well and she takes pride in doing it right every time and doesn’t worry how much weight is on that bar!! Well at least most of the time we love you Nicole!!! Thanks for making this place better!! Cheers to Friday!!
Friday 10.7.16 WOD For time: 125 Double Unders 27 Deadlifts (185/135#) 54 Sit-ups 100 Double Unders 21 Deadlifts (185/135#) 42 Sit-ups 75 Double Unders 15 Deadlifts (185/135#) 30 Sit-ups 50 Double Unders 9 Deadlifts (185/135#) 18 Sit-ups Photo: Happy Birthday Spanking is what this looks like to me!!! #hemustworkout #denfit #denfamily #crossfit
Monday 9.19.16 WOD Front Squat (Tempo 4-2-3) (5×3) Tempo – 4 seconds down-2 second hold in the bottom-3 seconds up -then- 3 rounds 21 Kettlebell Swings 53/35 15 DB walking lunges 45#/25# 9 Handstand Push Ups Photo: Sam crushed his level 1 this weekend! We are lucky to have you on our team! #denfit #denfamily #inspire #crossfit
Friday 9.2.16 WOD Bench Press 5 x 5 -then- AMRAP 12 mins 3 toes 2 Bar 3 burpees 100m run 6 toes 2 bar 6 burpees 100m run 9 toes 2 bar 9 burpees 100m run 12 toes 2 bar 12 burpees 100m run 15…15…100m run Photo: Dawna and Gracie rocking the new Den Fitness tanks!! Pick one up before they are all gone!! #thankyoudenmodels
Thursday 5.26.16 WOD For Time: 21-15-9 Deadlifts @ 225/155 400m run after each set Cash Out: 3 rounds not for time: 15 calorie row 30 GHD sit ups or ab mat sit ups 10 Back Extensions Gym Brief: Just a little reminder to try and keep the kiddos in the kids area and try to leave the gym in better condition than we found it!!
Open WOD 16.1 20-min. AMRAP: 25-ft. overhead lunge 8 burpees 25-ft. overhead lunge 8 chest-to-bar pull-ups M 95 lb. W 65 lb. Don’t forget tomorrow is the first Friday night lights!!! Judges and Athletes please be there at 5:30 to warm up and be ready to go around 6:00pm!! Super pumped and excited to watch the old and new faces take on yet another CrossFit Open!! It’s going to be great!! There will be a little bonfire afterwards so if you want to bring a few cold beverages and some food it’s encouraged!! Cheers and Much LOVE!! Photo: Phil and Lu have rope climb for days!!