10-9-8-7-6-5-4-3-2-1 (20-minute cap)
med-ball burpees (burpee onto med ball, stand up and press the ball overhead)
KB hi-pulls 53/35
toes to pole
walking lunge (l&r=1)
Run 100m at the end of each round
Our classes today are:
FREE Workout of the Day: 9:30am, 10:30am
Skill Practice: 11:30am
If you are interested in trying a workout at CrossFit South Denver, please feel free to come to join our current members in a FREE CrossFit workout this Saturday! Choose from either of two classes, 9:30am or 10:30am. This weekly workout is designed to give beginners a feel for what they can generally expect from a CrossFit workout. This workout will be structured with simpler movements, and can be altered by CrossFit South Denver’s coaching staff to accommodate participants of any skill level or age.
Don’t worry members! While the movements in the workouts will feature some of the simpler CrossFit movements, the workout will still meet the intensity levels CrossFit South Denver members have come to expect and crave!
The CrossFit South Denver FREE Saturday workout is held at CrossFit South Denver, located at 2555 South Santa Fe Drive, Unit B, Denver, CO 80223.
Interested in trying a workout at CrossFit South Denver? Click Here!
ANNOUNCEMENT: The CrossFit Denver Affiliate Network is proud to announce that our annual holiday party will be held at The Irish Rover, located at 54 S Broadway (Broadway just south of Ellsworth) on Saturday, 12/7/13. We’ve reserved the entire left bar room, which should hold 200+ of us (we had close to that last year, so we’re expecting more this year!) and there’s plenty more space on the right side and upstairs if we fill up. The Rover has also set us up with some food & drink specials (including $3 fireball shots). We’ll start it off at 7pm and go until they kick us out. Please join us, and feel free to bring friends and family!