The workout for 1/16/17 is...                                                

  • By Leslie Friedman
  • 16 Jan, 2017

Check our daily Facebook post to see today's WOD always posted at 4:45am

The workout for 1/16 is...

Save the Date: Saturday, Feb 25th, we will be hosting an Open House at CrossFit DeCO! Invite friends to come see our beautifully-renovated space, try out our various class options, meet our in-house wellness specialists and more!

Weekly Raffle Contest Begins Today! Each day, you may earn 1 raffle ticket by:
- Doing the day's accessory work before or after class
- Doing 15+ minutes of mobility
- Bringing a friend to our 10am Saturday Community Class
That's a total of 11 tickets you can earn each week! The winning ticket will be drawn during the Saturday 10am
Community Class each week. More details and more ways to earn tickets coming soon!

Benchmark #1
20 minutes to find a 1RM clean and jerk. Can be any style.

Benchmark #2
"Black and Blue"
5 Rounds for time:
- 10 Power Cleans (135/95) or 60% 1RM
- 10 Burpees
(10 minute cap)

*Accessory Work: Find a 5RM Strict Pull Up and 5RM Strict Ring Dip (may use bands - goal is to find a challenging unbroken set of 5 reps) Record these numbers on our Goal Board and in Beyond the Whiteboard

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