DENVER'S HOME OF FITNESS IN A FUN, FAMILY
ENVIRONMENT
SURROUND YOURSELF WITH A COMMUNITY OF LIKE-MINDED PEOPLE WHO MOTIVATE AND LIFT EACH OTHER UP AND IT BECOMES EASY TO BE YOUR BEST SELF.
GAIN CONFIDENCE IN YOURSELF AND YOUR MOVEMENTS BY LEARNING PROPER FORM FROM ONE OF OUR AMAZING COACHES!
WE KNOW THE STRUGGLE OF JUGGLING EVERYTHING AND NOT PROGRESSING THE WAY YOU WANT. OUR COACHES WILL HELP YOU PRIORITIZE YOURSELF SO THAT YOUR TIME IS SPENT WISELY!
CREATE YOUR FOUNDATION WITH GUIDANCE AND DIRECTION FROM ONE OF OUR COACHES. ONCE YOU HAVE THE BASICS DOWN, START PROGRESSING AND REACHING YOUR BEST SELF EACH DAY!
Dive into our program with expert coaches and a supportive community by your side. You'll smash through barriers and achieve peak performance like never before. Join us today and redefine your limits!" so that it doesn't sound too much like the inspiration website?
We put our best into our program because we want you to get the most out of it. Our fantastic staff of trained coaches will inspire and support you during your exercises. Our specially designed food plans will give you the energy you need to maximize your workouts. But most importantly, we'll help you find the accountability that will guarantee you move every day.
Talk with a coach about where you are and where you want to be and establish a plan on how to get there!
You have defined your goals and are ready to get started. We will start strong by taking you through the fundamentals of training and building sound habits to put you on the road to success!
Once you have mastered the basics, you have built the framework for a healthy lifestyle. Stay consistent and keep making progress!
Workouts Week of 07/01/2024-07/05/2024
Monday - 7/1/24
"July 1776"
Freedom (RX'd)
3 sets (Every 6:00)
2 Rounds
15 Wall Balls (20/14)
30 Double Unders
15/12 Calorie Row
30 Double Unders
Tuesday - 7/2/24
"Continental Congress"
Freedom (RX'd)
1-2-3-4-5-6-7-8-9-10
Power Snatch (115/80)
Burpee over Bar
TimeCap: 13 Minutes
Wednesday - 7/3/24
"Declaration of Independence"
Freedom (RX'd)
15:00 AMRAP
Buy in: 45/35 Calorie Air Bike
3 Rounds
30 GHDs (V-Ups)
30 Dumbbell Box Step Ups (35s/25s) (24/20)
-in the remainder of time-
Max Calorie Air Bike
Thursday - 7/4/24 - 8:30 CLASS ONLY
The Ginger
Freedom (RX'd)
22:00 AMRAP
400m Run
7 Thrusters (155/105)
20 Pull Ups
(KG conv: 70/47.5 Thrusters)
This workout was written in honor of US Navy Chief Stephen "Tyler" Murphy, who was fatally injured as a result of a terrible tragedy that occurred on July 4th, 2022. Tyler was an athlete and coach at several CrossFit affiliates over his years in Virginia Beach, including one that is part of our Mayhem Affiliate family, DBG CrossFit.
Friday - 7/5/24 - 12/4/5:15 CLASSES ONLY
"Liberty Bell"
Freedom (RX'd)
“Push/Pull JT”
21-15-9
Ring Dips
Inverted Ring Rows
Push Ups
Calorie Row (women: 15-12-9 calories)
Time Cap: 15 Minutes
Saturday - 7/6/24
"Philadelphia"
Freedom (RX'd)
Teams of 2
80 Deadlifts (135/95)(KG 60/42.5)
30-yard Sled Push (4x45/3x45)(KG 80/60)
60 Deadlifts (185/125)(KG 85/57.5)
40-yard Sled Push (3x45/2x45)(KG 60/40)
40 Deadlifts (225/155)(KG 102.5/70)
50-yard Sled Push (2x45/1x45)(KG 40/20)
20 Deadlifts (275/185)(KG 125/85)
60-yard Sled Push (1x45/1x25)(KG 20/10)
Time Cap: 20 Minutes
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