WOD Thursday, 11/21/2013

kfc

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!

BB Complex / Pull-Up

15-10-5
Barbell Complex* (135#/95#) (rx2: 95#/65#)
Pullups

* Complex = 1 Clean + 2 Front Squats + 1 Shoulder to Overhead = 1 rep

** If you squat clean, that counts as 1 clean + 1 front squat (so you just do one more front squat)

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

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