WOD Friday, 3/28/2014


Weighted Partner Run Fri,Mar 28,2014

For time (30 Min Cap)

Partner workout:

1600M weighted run (Rx: 45#/25# plate) (Rx2: 20#/12# med ball)

One weight per team

Each time the plate/ball changes hands the team gets a point

Multiply points by 10, both team members must complete that many burpees (clock continues to run until burpees are finished)

Our classes today are:
Workout of the Day: 6:00am, 7:00am, 10:00am, noon, 3:30pm, 4:30pm, 5:30pm, 6:30pm


Interested in trying a workout at CrossFit South Denver? Click Here!


Nutrition Seminar

Are you new to our program and have questions about what foods to eat and what to stay away from?  Have you been with us for a while, but are experiencing a “plateau”?  Think you’ve got your meal plan down, but want to make sure? Please join us for our March nutrition seminar – Saturday, March 29th from 2pm to 4pm at CrossFit Denver, presented by Your Life Extraordinary.  There will be plenty of time for Q&A after the presentation.  $10 for members, $20 for non-members. No registration is required, just show up!

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.