WOD Thursday, 5/01/2014

Sprints + ME Rings dips or push-ups Thu,May 1,2014

8 x 100m sprint, 1:1 rest (i.e. if it took you 30 seconds to run the 100m, rest 30 seconds before you do your next sprint).

Rest 1 min

3 minutes ME Ring Dips or (rx2) Push-Ups

Deadlift/Front Rack Lunge/Pull-Up Thu,May 1,2014

5 Deadlifts (135#/95#)
10 Front Rack Lunge Steps (135#/95#)
5 Strict Pull-Ups

Post total rounds completed + reps in partial set


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

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


Colfax Half Marathon to Support the ACT Foundation 

CrossFit South Denver is proud to announce a very special event: Many of you know about the Aurora movie theatre tragedy that occurred on July 20th, 2012. A member of our community was present in the theatre that evening and lost a loved one that night. She has put together an annual event to honor the lives of all of the victims, including her fiance. A few of us have already committed to joining Amanda in the Colfax Half Marathon on May 18th, 2014, and we would love to have more of you run with us or simply come to support her cause! Please take a moment to read a little about her story and the event HERE. If you’re interested, please sign up! If you have any additional questions, shoot Clark an email: clark@crossfitsouthdenver.com. We hope to see you on May 18th!

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.