WOD Monday, 3/17/2014


Announcement: 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.

Front Squat/Goblet Step-Up/Floor Wiper/ Mon,Mar 17,2014

50 Front Squat (95#/65#)
40 KB Goblet Box Step ups (55#/35#)
30 Floor Wipers (95#/65#)
20 1 arm KB swing (55#/35#) (Russian – all 20 with same arm)
10 Burpees
20 1 arm KB swing (55#/35#) (Russian – all 20 with the other arm)
30 Floor Wipers (95#/65#)
40 KB Goblet Box Step ups (55#/35#)
50 Front Squat (95#/65#)

Our classes today are:
Workout of the Day: 6:00am, 7:00am, 10:00am, noon, 3:30pm, 4:30pm, 5:30pm, 6:30pm
Elements 2: 6:30pm


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


SuperFit Games

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.