AMRAP 20 (50 burpee buy-in — 5 minute cap)
Athletes must complete 50 Burpees prior to starting the first set of Toes-To-Bar, then perform the below movements for the remainder of the 20 minutes. THE BUY-IN HAS A 5-MINUTE CAP, i.e. if athletes do not complete 50 burpees in 5 minutes, they begin the AMRAP at 5-minutes-in, regardless.
10 Box Jumps (24/20)
15 Wall Balls (20/12)
20 Air Squats
25 Ab-Mat Sit-Ups
50 Double-Unders (Scale to 50 Single Skips)
Track total rounds + reps completed
Our classes today are:
FREE Workout of the Day: 9:30am, 10:30am
Skill Practice: CANCELLED. We will be at CrossFit Denver at 11:30am for CrossFit Open WOD 14.1
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!
2 Year Anniversary Party
We will be celebrating the 2nd anniversary of the opening of CrossFit South Denver on 3/8 from noon-4pm at CFSD. The celebration will take place during and after CrossFit Open WOD 14.2. We will be BBQing and having a few beverages to celebrate! Bring some meat, some frosty beverages and your smiling face. Plus, we will be offering this:
–Bags Tournament for Jon North Attitude Nation Seminar–
We will be hosting a bags tournament during the two year anniversary party, and the winner will win a complimentary spot to the Jon North Attitude Nation Seminar on May 17-18, 2014. Entry into the bags tournament will cost $5; all proceeds will go to the travel, equipment, and competition expenses for the Denver Barbell Club American Open qualifiers. This entry is a $350 value, and an amazing opportunity to further your proficiency at the Olympic lifts. Can’t wait to see you there!
2014 CrossFit Games Open
The 2014 CrossFit Games Open begins 2/27! We will be hosting Open workouts every Saturday at 11:30am (alternating between CrossFit Denver and CrossFit South Denver; stay tuned for the weekly hosting location) and every Sunday at CrossFit South Denver at 10:00am from 3/1 – 3/29. If you would like to do the Open and need a special time to be judged, join this Facebook group to request a judge at a particular workout time and we will do our absolute best to accommodate you.
The CrossFit Games Open is the largest CrossFit competition in the world (over 140,000 people participated last year), with 5 workouts being released over 5 weeks by CrossFit HQ. You need not be a super strong CrossFit competitor to compete; simply signing up for the Open to see how you stack up against everyone else in the region and the world is a great reason to sign up! If you would rather not sign up, but would simply like to come and participate in the Open workouts during the scheduled time, you are welcome to do that as well. When you register, select CrossFit South Denver as your affiliate and CrossFit South Denver Bears as your team (don’t worry if you’re not a super strong CrossFitter; only the top 3 individual scores count toward the team score. Nobody will bring the team’s score down). More information regarding the Open and registration is available here. Please e-mail Clark or speak with any coach if you have any additional questions or concerns about the Open. Go Bears!
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.