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Tuesday 3.14.17 WOD Teams of 3: For time: 100/75 Calorie Row 75 Power Cleans (135/95#) 50 Barbell Burpees 100/75 Calorie Row 75 Front Squats (135/95#) 50 Barbell Burpees 100/75 Calorie Row 75 Push Jerks (135/95#) 50 Barbell Burpees Photo: Rox going all the way to the TOP!!!

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For DenFitness Members: One more benefit of being at DenFitness: The Functional Movement Screen is a tool to assess mobility, motor control, and movement quality. In order to get better, one must first identify their weaknesses. If these elements are not developed, injury or decreased performance may result. Move well and move often!

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What kind of people are we? The kind that willingly accept challenges that may not fit conveniently into our comfort zone. We’re constantly varied, because so is life. #denfitness #denfamily #superiorathletic #internationalfitness #snapfitness #anytimefitness #roguerockgym #crossfit #gymaesthetics #athleticedge

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What kind of people are we? The kind that willingly accept challenges that may not fit conveniently into our comfort zone. We’re constantly varied, because so is life. #denfitness #denfamily #superiorathletic #internationalfitness #snapfitness #anytimefitness #roguerockgym #crossfit #gymaesthetics #athleticedge

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I will be at the gym for those that want to make up or redo 17.2 at 2:30pm!! If anyone wants to come down and help judge and cheer you are more than welcome!! See you guys soon!!

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Thursday 2.16.17 WOD For Time Back Squat 10-8-6-4-2 super set: 2 Turkish Get Ups (each side) #denFitnessInkseries #wholeness #crossfit #communityforged #pnw #crossfitmedford #medford #faithrxd #exercise #oregon #functionalfitness #southernoregon #family #denfamily #denfit #together #bettertogether #mindbodyspirit #olylift #olylifting #reebok #centralpoint #fitness #romwod

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“We believe that preparation for random physical challenges–i.e., unknown and unknowable events–is at odds with fixed, predictable, and routine [fitness] regimens.” #DenInk #denFitnessInkseries #tattooswholift gpp #crossfit #constantlyvaried #denfitness #weightlifting #endurance #climbing #running #basketball #constantlyvaried #barbell #model #fitspo #strongman

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Tuesday 1.31.17 WOD 1a) Weighted Pull Ups 3-3-2-2-1-1 1b) Ring or Bar Dips 8-8-8-8-8-8 -then- For Time: 100 KB Swings 53/35 (Every time you rest complete 5 Burpees.) Photo: Adam saying enough is enough with the photos… bro!!! #talktothehand #facedontgiveadamn #denfit #denfamily #crossfit

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Today we ran 4×800 with a General 1:1 ratio rest period. While we may not see the value in something so basic; that WOD hurt, and taught us a lot! We can learn a lot by simple, measurable WODs like this. This is the vision of CrossFit. Log your score. Look at your splits. Consider whether or not you were being as efficient/paced and/or powerful as you could have been. Some of us moved too fast and our splits were huge (more than 10 seconds difference). Some of us went too slow and our last leg was considerably faster. The results will teach you about how you approached the workout. We’ll repeat this WOD soon. Consider learning from today!

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Today we ran 4×800 with a General 1:1 ratio rest period. While you may not see the value in something so basic; that WOD hurt. Even more, we can learn a lot by simple, measurable WODs like this. This is the vision of CrossFit. Log your score. Look at your splits. Consider whether or not you were being as efficient/paced and/or powerful as you could have been. Some of us moved too fast and our splits were huge (more than 10 seconds difference). Some of us went too slow and our last leg was considerably faster. The results will teach you about how you approached the workout. We’ll repeat this WOD soon. Consider learning from today!

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Monday 1.23.17 WOD For Time: 1000m Row 100 Wall Balls 20#/14# 10 Rope Climbs Tip: If you guys or gals have long socks and maybe snag a shin guard from your kiddos for added rope burn protection!! Photo: Ricky is fresh out the “101” class and is going to be an awesome addition to the Den Family!!

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Tuesday 1.17.17 WOD “Helen” 3 rounds for time: 400m run 21 KB swings 53/35 12 Pull Ups Photo: Meet Natalie!!! She just finished here 1 on 1 intro sessions and moves very well and looking to watch her improve and reach for those goals she has set to achieve for herself!!! Go Natalie!!!

Ask the Doc: The Shoulder Rules

Ask the Doc: The Shoulder Rules

PT Kyle Sela offers simple rules to help you care for your shoulder joint and optimize movement. Say yes to improved performance and no to unnecessary pain.
From tabatatimes.com

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Tuesday 1.10.17 WOD Every minute on the minute x 20 1 minute: 200ft Sled Push @ 25#/10# 2 minute: 5/3 Muscle Ups 3 minute: 15 Box Jumps @ 24″/20″ 4 minute: 10 Toes 2 Bar or GHD Sit Ups **Sled Push will be light and stay indoors** **Sled Push will be 50ft down, back, down, and back** Photo: Chelsie is so strong she can lift the bar without even touching it! #denfit #denfam #denfitness #crossfit #deadlift

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WOD on today DenFamily. We are open. #crossfit #fitness #newyears #medford #snow #centralpoint #jacksonville

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Tuesday 1.3.17 WOD “CrossFit Total” 1 rep max Back Squat 1 rep max Press 1 rep max Deadlift (3 attempts at a 1 rep max for each lift!!) –Score is the total of each lift added together– Photo: Love our community!!

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The only way to make a man trustworthy is to trust him. Henry L. Stimson Time to trust the process. Classes resume tomorrow!

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I love watching the process. When they show up, not sure they’ve conquered anything that day..not sure they have it in them to be humbled by a workout…but because the community is saying yes, they say yes. And time after time, despite emotions, frustration and fear, yes turns into suddenly 30, 60, 90 days of saying yes…which is what takes us from partial and broken movement, to a strong and controlled movement. This is life, minimized and scaled to an hour long perspective. So many people come into the gym semi-weak, mentally, physically or both…and through community, coaching and determination, turn their weakness into overcoming. It’s a sweet thing to watch, the process. The process isn’t easy, it’s multiple decisions to come in humble…be humbled, and leave the WOD with one small, personal victory…time after time. Just like life…we have to show up for it. #denfamily #crossfit #denfitness #bravozulu

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Wednesday 12.28.16 WOD Hang Squat Snatch (8×2) @ 70 % of 1 rep max snatch complete a set every 1:15 -then- Overhead Squats (4×10) @ 50% of 1 rep max overhead squat complete a set every 2 minutes Photo: Tan and Flexy!!!

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Tuesday 12-27-16 Cash in- Load 20ft truck full of the worlds heaviest furniture known to man. Skill/Strength- Don’t break heavy expensive things. RX=Loaded Entertainment Center Scaled= move pillows and fragile boxes upstairs WOD- For time: 3Rounds Climb 33 steps TV Carry Awkward reclining couch lift, Armoire power clean (no holes in wall) Reassemble crib without murdering anyone. Log time on whiteboard. Cash out: NES and pizza. #functionalfitness #crossfit

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NameCrossFit the Den
OwnerAustin Stack
Websitewww.crossfittheden.com
Phone(530) 941-3128
Emailinfo@CrossFitTheDen.com
Address943 Automation Way
Medford, OR 97504

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