EMOM 24 min
Rotating thru the following movements (total of 8 minutes of each):
Minute 1: 3 Squat Cleans 155#/105# (Rx2: 125#/85#) + 3 Burpees over the bar
Minute 2: 7 T2B + 25 DUs (Rx2: 5 T2B + 15 DUs)
Minute 3: 200m Sprint (Rx2: 100m sprint)
Post total # of successful rounds before missing
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!
Memorial Day Murph
When: Monday, May 26th
Heat Times 9a/9:30a/10a/10:30a/11a/11:30a
How much: The workout is FREE to all members and non-members who have CrossFit experience. We will be holding a $1/ticket raffle that is completely optional.
What: On Memorial Day across the country, CrossFit affiliates choose to observe this day by doing the CrossFit Hero WOD “Murph”. Come down the CrossFit South Denver on Memorial Day to get in your annual Murph! We will be running heats on the 30 minute interval, starting at 9am. We will also be offering half Murph and Quarter Murph as scaling options.
Why: CFSD Coaches 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 Lindsey and Hallie are representing a national team, The USA Freedom are designated “amateur” and are therefore not funded/sponsored. Help Lindsey and Hallie get to Australia! To raise money, we will be offering a $5 raffle event fundraiser. We will have many different amazing prizes that you will get to choose from. $5 = 1 raffle ticket = 1 entry. This raffle 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:
2nd Annual CrossFit South Denver Grizzly Bear Olympic Weightlifting Classic
You are cordially invited to the 2nd Annual CrossFit South Denver Grizzly Bear Olympic Weightlifting Classic! CrossFit South Denver will host this event on June 7, 2014. This event will provide you with a great opportunity to perform your Olympic lifts in a fun and competitive setting. This event is not a USAW event, but it will generally follow a USAW meet format (see below for more details).
Why is CFSD hosting this event?
CFSD is proud home to Denver Barbell Club, a group who meets at CrossFit South Denver and CrossFit Denver for the express purpose of advancing athletic proficiency in Olympic Weightlifting. Annah Borak is a Denver Barbell Club instructor who recently qualified for the American Open. We have multiple other lifters that are within mere kilos of qualifying for the American Open as well. All proceeds from this event and associated t-shirt sales will go to support their travel expenses, equipment and registration fees.