WOD Wednesday, 2/19/2014


Nutrition Challenge

The end of the 30-day nutrition challenge has arrived! If you are ready to re-test your body fat and throw your name in the running for the 30-day challenge champion, Tom and Annah will be re-testing body fat this week.

Tom will be at CrossFit South Denver from 5:30-7pm this Thursday, February 20. He will also be testing at CrossFit Denver from 9-11am this Saturday, February 22.

If you would like to be considered for the 30-day challenge, show up during one of those testing windows! If you would like to continue and push toward the 90-day challenge, just continue on your path and you’ll hear from me again in a couple months!

We sincerely hope that you have noticed positive changes in the way you look, feel and perform. We are here to help if you have any questions now or in the future! Thanks for being a part of this challenge!

Swings/Cleans/Doubles Wed,Feb 19,2014

For Time (20 Minute Cap)

50 KB Swings (55#/35#)
30 Hang Power Cleans (95#/65#)
50 Double Unders
40 KB Swings (55#/35#)
20 Hang Power Cleans (95#/65#)
75 Double Unders
30 KB Swings (55#/35#)
10 Hang Power Cleans (95#/65#)
100 Double Unders

Post time or total reps completed if you hit the 20-minute cap

Our classes today are:
Workout of the Day: 6:00am, 10am, noon, 3:30pm, 4:30pm, 5:30pm, 6:30pm
Elements 1: 6:30pm

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


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.