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      OFTEN IMITATED, NEVER DUPLICATED



 



         VOTED BEST GYM IN PUEBLO 2013

PUEBLO'S 1ST CROSSFIT AFFILIATE est. 3/7/2011

          CHANGING LIVES

    275 E Industrial Blvd #3 Pueblo West, CO  81007 (719) 468-0694



  
Mission Statement

Devil Dogg CrossFit’s mission is to break the fitness industry mold of pattern and routine.  We will accomplish this by using the CrossFit prescription, “Constantly varied, high intensity, functional movement”.  



Devil Dogg CrossFit
is proud to announce that we are now offering CrossFit Kids Classes.
Check
schedule and pricing for details.

CrossFit Kids classes, ages 5-12.  Mondays and Wednesdays
4-5 PM. 
Teens Tuesdays and Thursday 4-5PM

Taught by CF Kids Trainer, Chris Carter 



Monday, May 26th, 2014

"Murph" will be a team event consisting of male/male, female/female, and male/female teams. There will be an RXD and scaled divisions allowing any athlete at any ability to compete. A portion of the proceeds will go to our "Colton is one Tough Mudder" Campaign. Colton is a fellow Marine training at DDC that lost both of his legs while fighting in Afghanistan. His goal is to complete a Tough Mudder obstacle course race. We are going to help him get there!!! Please consider joining us this Memorial Day in honoring those that have fallen and for those that continue fighting to this day!!! Semper Fi, Coach Carter

$50 per team. Early registration April 1st-30th.  
$60 per team for Late registration May 1st - 23rd 

**Please note, only one member of each team will register
Registration instructions:
1.  Click here to be directed to our registration page.
2.  Locate desired division (Scaled or RX) and start time,
    click on Sign up now button
3.  Log in or create an account if new to DDC
4.  Click on Enroll button
5.  If you want to order an event t-shirt, click ‘Continue Shopping’, click  ‘Online Store’ tab,  select MDM T-SHIRT (unisex sizes), add to cart **T-shirts can be ordered at any time**
6.  Click on Check out button
7.  Complete billing information and click on Place Order
8.  Respond to order confirmation email or email harleymama.carter@gmail.com with your partners' name and the Box or Gym that you are affiliated with

For Competition details including schedule, movement standards and WOD details, please visit our Events page.



Devil Dogg CrossFit on Facebook! 

What is CrossFit?  Check out this video. Let's Start a Riot Video:  http://www.youtube.com/watch?v=3w9E-dgLUT4

CrossFit and I know It Video



 



 




All new members must complete the on-ramp program starting in January.  $50/month for 2x/wk. Sign up now!

On-Ramp Class Schedule:
Monday, Wednesday, Friday 6-7 PM 
Tuesday & Thursday 9-10 AM
Each participant must complete 6 on-ramp classes
before joining regularly scheduled CrossFit classes.


Check out our new payment options.  Autopay Now Available!! and 3 or 6 month Paid in Full Packages.




Every Saturday @8:00 AM, Meet at PW Middle School for Track WOD


Come check out what CrossFit is all about, Perfect for Beginners.  Anyone welcome. (Adults Only)


Sundays @ 1PM.  This hour is to work on your lifting technique.


Every Sunday @ 2PM, DDC will be doing a CrossFit Hero WOD for the Fallen Hero Project.  It is 6 months of tribute WOD's starting Veterans Day 2013 and ending Memorial Day 2014.

Recommended for advanced CrossFit athletes.

  

Forging Elite Fitness            


Strength - 1RM Back Squat

Metcon - "Amanda"

9-7-5 reps for time of:

Muscle ups

135/95 lb squat snatch


Skill: Rope Climb

Metcon - Coach Sara Abeyta's 20 min AMRAP

Mobility




Strength - Push Jerk/ Split Jerk 5x3

Metcon - 10 rounds of:
 1 minute of rowing/jumping jacks/jump rope/etc
 Rest 15 seconds
 30 seconds of 95/65-lb. shoulder press
 Rest 15 seconds

**Peak Performance Olympic Lifting with Coach Allen Hedrick
7PM $5 **




Strength - Power Snatch 5x2

Metcon - "Nukes" Modified
3 rounds of 8 minutes of:
800 meter run...
OHS (135/95) max reps in remaining time

**Power Lifting with Coach Carmen Hays 7PM**

U.S. Marine Corps Capt. Matthew "Nukes" Manoukian, 29, of Los Altos Hills, Calif., assigned to the 1st Marine Special Operations Battalion, based in Camp Pendleton, Calif., died Aug. 10, 2012, in Sangin District, Afghanistan, after being shot by an Afghan policeman. He is survived by his parents, Socrates Peter and Patricia Manoukian, and his brothers, Mike and Marty Manoukian



Strength - Front Squat 70% + 3RM Push Press

Metcon - In front of a clock set for 12 minutes:
1 minute of 30-inch box jumps
1 minute of 115-lb. sumo deadlift high-pulls...
2 minutes of 30-inch box jumps
2 minutes of 115-lb. sumo deadlift high-pulls
3 minutes of 30-inch box jumps
3 minutes of 115-lb. sumo deadlift high-pulls




Sunday "Funday" 12-1 PM

Power Hour 1-2 PM

Hero WOD "Bulger" 2-3 PM

Nicholas Bulger
Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia's Canadian Light Infantry, based out of Edmonton, AB, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle.

Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.

First posted October 19 2010
Ten rounds for time of:
meters
◾ 7 Chest to bar pull-ups
◾ 135 pound Front squat, 7 reps
◾ 7 Handstand push-ups


Running club 8AM w/ Jessica Lanham, followed by Yoga with Cora

Spartan WOD @ 10AM with Coach Carter


Skill - Box jump
Metcon - Coach Sara's 20 Min AMRAP
Hip Mobility




Strength - Power Clean 5x3

Metcon - "Justin"

30-20-10 reps for time of:
Body-weight back squats
Body-weight bench presses
Strict pull-ups

U.S. Marine Corps Sgt. Justin M. Hansen, 26, of Traverse City, Michigan--assigned to the 2nd Marine Special Operations Battalion, based in Camp Lejeune, North Carolina--died July 24, 2012, in Badghis Province, Afghanistan, while conducting combat operations. He is survived by his parents, Vickie Hayes and Richard Hansen; stepmother, Shawna Hansen; stepfather, Steven C. Cornell; sisters, Adrienne Russell, Morgan Compton and Veronica Compton; stepbrothers, Jeremy Borey and Adam Cornell; and stepsister, Jessica Borey


Strength - DL 5RM

Metcon - "Abeyta's Abyss" in honor of Sara Abeyta's BDAY
3RFT, 36 min cap of:
3 DL (315/225)
6 Box Jumps...
36 Burpees
36 Butterfly sit ups
6 Pull ups C2B
3 HSPU

**Powerlifting with Coach Carmen Hays @ 7PM**




Strength - Bench Press 5x3

Metcon -
1 minute of double-unders
1 minute of 50-lb. dumbbell snatches
1 minute of push ups...
2 minutes of double-unders
2 minutes of 50-lb. dumbbell snatches
2 minute of push ups
3 minutes of double-unders
3 minutes of 50-lb. dumbbell snatches
3 minutes of push ups

**Peak Performance Olympic Lifting with Coach Allen Hedrick
7PM $5 **


Strength - Back Squat

Metcon - Taylor

4 rounds for time of:
Run 400 meters
5 burpee muscle-ups

If you've got a 20-lb. vest or body armor, wear it

U.S. Army Specialist David Wayne Taylor, 20, of Dixon, Kentucky, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died in Kandahar province, Afghanistan on March 29, 2012, from wounds sustained in an accident at an ammunition supply point. He is survived by his sisters Tamara Taylor and Christina Abell, and mother Sarah Whitledge Taylor.


Sunday "Funday" 12-1

Power Hour 1-2

Hero WOD "Helton"


Baylon Michael Meyer 5K



Skill - Double Unders

Coach Sara Abeyta's 20 Min AMRAP

Mobility Work




Strength - Power Snatch

Metcon - Complete as many rounds as possible in 20 minutes of:
10 strict handstand push-ups
20 strict pull-ups
30 jumping alternating lunges




Strength - Strict Shoulder Press 5x5

Metcon - Complete as many rounds as possible in 20 minutes of:
 10 strict knees-to-elbows
 20 one-legged squats, alternating
 30-foot handstand walk


Strength - DL 5x5

Metcon - Zimmerman
Complete as many rounds as possible in 25 minutes of:
11 chest-to-bar pull-ups
2 deadlifts, 315 lb.
10 handstand push-ups
U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Lynel Winters, parents Tom and Jane, sister Megan, and brother Christian


Strength - Back Squat 5x5

Metcon - 3 Rounds of:
800 M Run
50 Sit ups




12 PM: Sunday "Funday" with Coach Carter

1 PM:   Power Hour

2 PM: Hero WOD "Murph" Partner WOD


Running club @ 8AM, followed by yoga with Cora Hughes

Spartan WOD 10AM




Skill

Metcon: Open WOD 14.5 
Workout 14.5
21-18-15-12-9-6-3 reps for time of:
95-lb. thrusters
Burpees


Strength - 1RM Overhead Squat

Metcon - Linda

10-9-8-7-6-5-4-3-2-1 reps for time of:
1 1/2 body-weight deadlift
Body-weight bench press
3/4 body-weight clean




Strength - Push Press

Metcon - "Jack'
Complete as many rounds as possible in 20 minutes of:
115-lb. push press, 10 reps
1.5-pood kettlebell swing, 10 reps...
24-inch box jump, 10 reps


Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi


Strength - 1RM Snatch

Metcon - Run 5K




Strength - 1RM Front Squat

Metcon - "Daniel"

For time:
50 pull-ups
400-meter run...
95-lb. thruster, 21 reps
800-meter run
95-lb. thruster, 21 reps
400-meter run
50 pull-ups


Running Club 8AM

On-Ramp 9AM

Spartan WOD 10AM


Skill - Muscle up progression

Metcon - Workout 14.4

MEN - includes Masters Men up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row 
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 14 lb. to 9-foot target
30 cleans, 95 lb.
20 muscle-ups

MASTERS MEN - includes Masters Men 55+
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 9-foot target
30 cleans, 115 lb.
20 muscle-ups



Metcon - "Arnie"

With a single 2-pood kettlebell:
21 Turkish get-ups, right arm
50 swings
21 overhead squats, left arm
50 swings
21 overhead squats, right arm
50 swings
21 Turkish get-ups, left arm

Los Angeles County Fire Fighter Specialist Arnaldo "Arnie" Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA. He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.



Strength - Snatch Balance

Metcon - "Ryan"
5 rounds for time of:
7 muscle-ups
21 burpees

Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert




Strength - 1RM Clean and Jerk

Metcon - Run 1 Mile




 Strength - Overhead Squat

 Metcon - "RJ" (Scaled)
 3 rounds for time of:
 Run 800 meters
 50 pull ups
 50 push-ups




Sunday "Funday" Only 12-1 PM Today

GOOD LUCK TO ALL DEVIL DOGGS COMPETING IN THE ATLAS BLARNEY STONE COMP TODAY!




8-9 AM Running Club

9-10 AM On-Ramp

10-11 AM Spartan WOD


Strength - Handstand/ Handstand walk

Metcon - Open WOD 14.3

MEN - includes Masters Men up to 54 years old
Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

WOMEN - includes Masters Women up to 54 years old
Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
155-lb. deadlifts, 20 reps
15 box jumps, 20-inch
185-lb. deadlifts, 25 reps
15 box jumps, 20-inch
205-lb. deadlifts, 30 reps
15 box jumps, 20-inch
225-lb. deadlifts, 35 reps
15 box jumps, 20-inch

MASTERS MEN - includes Masters Men 55+
Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
185-lb. deadlifts, 20 reps
15 box jumps, 20-inch
225-lb. deadlifts, 25 reps
15 box jumps, 20-inch
275-lb. deadlifts, 30 reps
15 box jumps, 20-inch
315-lb. deadlifts, 35 reps
15 box jumps, 20-inch


Strength - Clean

Metcon -
For time:...
185-lb. squat clean, 1 rep
10 parallette handstand push-ups
185-lb. squat clean, 2 reps
9 parallette handstand push-ups
185-lb. squat clean, 3 reps
8 parallette handstand push-ups
185-lb. squat clean, 4 reps
7 parallette handstand push-ups
185-lb. squat clean, 5 reps
6 parallette handstand push-ups
185-lb. squat clean, 6 reps
5 parallette handstand push-ups
185-lb. squat clean, 7 reps
4 parallette handstand push-ups
185-lb. squat clean, 8 reps
3 parallette handstand push-ups
185-lb. squat clean, 9 reps
2 parallette handstand push-ups
185-lb. squat clean, 10 reps
1 parallette handstand push-up


Strength - Snatch

Metcon - 3 rounds for time of:
Run 800 meters
25 burpees




Strength - Jerk

Metcon - 3 rounds for time of:
25 pull ups
25 ring dips
100 squats


Strength - Front Squat

Metcon - 3 rounds for time of:
1,000-m row/run
30 back extensions
30 GHD sit-ups




Strength - Pull ups

Metcon - Workout 14.2
Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

MEN - includes Masters Men up to 54 years old
95-lb. overhead squats
Chest-to-bar pull-ups

WOMEN - includes Masters Women up to 54 years old
65-lb. overhead squats
Chest-to-bar pull-ups

MASTERS MEN - includes Masters Men 55+
65-lb. overhead squats
Chin-over-bar pull-ups


Strength - Snatch

Metcon - Diane
21-15-9 reps for time of:
225-lb. deadlifts
Handstand push-ups




Strength - Thrusters

Metcon - Fran

21-15-9 reps for time of:
95-lb. thrusters
Pull-ups




CrossFit Total

Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep




Strength - Front Squat

Metcon - Fore!
In front of a clock set for 12 minutes:
 4 minutes of clean and jerks, 135 lb.
 4 minutes of double unders
 4 minutes of burpees




Sunday Funday 12-1 PM

Power Hour 1-2 PM

Hero WOD 2-3 PM
"Johnson"
◾245 pound Deadlift, 9 reps
◾8 Muscle-ups
◾155 pound Squat clean, 9 reps
Rounds in 20 Min


Running Club 8 AM

On-Ramp 9 AM

Spartan WOD 10 AM


Strength - Snatch

Metcon - 2014 Open Workout 14.1
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75/55-lb. power snatches, 15 reps




Strength - Bench Press 5RM

Metcon -
50 strict push ups
50 sit ups
1 mile run
50 strict pull ups
50 sit ups




Strength – DL 5x5RM

Metcon – 7 Min AMRAP of:
5 Box Jumps 30/20
3 Cleans 225/135 &

7 Min AMRAP of:
10 Step ups
10 Strict Push ups




HAPPY BIRTHDAY TO OUR VERY OWN COACH CHRIS CARTER AND OUR BEAUTIFUL DAUGHTER, HARLEY-JANE!

Strength - 2 Snatch pulls, 1 Snatch, 1 OHS x5

Metcon -

7 Min AMRAP of:
5 double-unders
185-lb. thrusters, 3 reps

7 Min AMRAP of:
100 M Run
10 Wall Balls


Strength - Front Squat

Metcon -

7 Min AMRAP of:
100 M Run
3 FS 225/135 &

7 Min AMRAP of:
100 M Run
10 KB Swings


GOOD LUCK TO EVERYONE COMPETING TODAY IN THE INDOOR TRIATHALON!!

Sunday "Funday" 12-1 PM

Power Hour 1-2 PM

Hero WOD 2-3 PM


Running Club 8AM @ Liberty Point Middle School

On-Ramp 9AM

Spartan WOD 10AM


Strength - Cleans 5x3

Metcon - "Mary"

AMRAP in 20 minutes of:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups




Strength - Bench 5RM + Max Pull ups x3

Metcon - 2 minute metabolic conditioning max out


Strength - Snatch 5x2

Metcon - 2 minute metabolic conditioning max out




Strength - DL 5RM, Max rep pull up x2

Metcon - 3 rounds for time of:
21 push press (115/75)
27 pull ups
27 hollow rocks




Strength - Back Squat 5x3

Metcon - 3 rounds for time of:
115 pound Power clean, 21 reps
27 Burpees
27 GHD Sit-ups




12-1 PM Sunday Funday with Coach Chris Carter

1-2 PM Power Hour

2-3 PM Hero WOD "CIA SEVEN"



8-9 AM Running club

9-10 AM On-Ramp

10-11 AM Spartan WOD


Cupids Revenge...A WOD by Coach Sara Abeyta



Strength - Back Squat 5x3 Press 5x3

Metcon - 3 rounds for time of:
115 pound Power snatch, 21 reps
27 L Pull-ups
27 GHD Sit-ups


Strength - Deadlift 5RM

Metcon - For time:
 50 Ring dips
 115/75 Back Squat, 50 reps
 50 HSPU




Strength - Snatch 5x2

Metcon - In front of a clock set for nine minutes:
2 minutes of Burpees
2 minutes of GHD Sit-ups
2 minutes of Inverted Burpees
1 minute of Burpees
1 minute of GHD Sit-ups
1 minute of Inverted Burpees

The Inverted Burpee: starting supine, kip (or sit-up and roll) to standing, kick-up to handstand. This burpee derivative involves similar amounts of work and greater skill than the traditional burpee.


Survival of the Fittest CF Comp pic by Steel City Photography



Strength - OHS 3x5

Metcon - For time:
50 L-Pull-ups
115 pound Squat clean, 50 reps
50 L-Pull-ups

CF Kids 4-5 PM

Swimming @ Centenial 7PM $3


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