275 E Industrial Blvd #3 Pueblo West, CO 81007 (719) 468-0694
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
Featured Upcoming Event: "Survival of the Fittest" CrossFit Comp @ the 2014 Aurora Sports Festival. Registration now open. Click here for details.
All new members must commit to CrossFit with this 3 month contract that includes either 2x/wk or 3x/wk training packages. Click Here to sign up now! Autopay required. Non-Refundable. $40/month for 2x/wk or $60 per month for 3x/wk.
Every Saturday @8:00 AM, Meet at PW Middle School for Track WOD
Come check out what CrossFit is all about, Perfect for Beginners (Adults Only)
Every Sunday @ 4PM, 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 - Strict Shoulder Press
Metcon - 10 rounds for time of: 5 pull ups 10 push ups 100 meter sprint
Strength - Snatch
Metcon - Isometric and Metcon FUN!
Strength - Front Squat
Metcon - Complete as many rounds as possible in 20 minutes of: 95 pound Thruster, 5 reps 95 pound Hang Powerclean, 7 reps 95 pound Sumo Deadlift High-pull, 10 reps
Sunday "Funday" @ 3PM
Sunday Hero WOD "McGhee" @ 4PM
Complete as many rounds in 30 minutes as you can of: 275 pound Deadlift, 5 reps 13 Push-ups 9 Box jumps, 24 inch box...
Congratulations to all our athletes that finished the Rock Canyon 1/2 Marathon!!
Strength - DL
Metcon - 5 rounds for time of: 225/135 pound Deadlift, 10 reps 135/75 pound Push press, 10 reps
Strength - Snatch 5x3
Metcon - 5 rounds for time of: 10 Snatches 95/65 10 Ring Dips
Strength - Bench
Metcon - "The Devil Dogg"
20 Min AMRAP of: 5 Burpees 10 Push ups 15 Squats 20 Hands up, feet up
CF Kids (elementary) 4-5PM
Strength - Clean & Jerk
Metcon - Five rounds for time of: 20 GHD Sit-ups 15 ft Rope climb, legless, 3 ascents
Strength - Thrusters 5x2
Metcon - Complete as many rounds as possible in 15 minutes of: 20 Push-ups 50 Squats
Sunday "Not so Funday" 3-4PM
Sunday Hero WOD @ 4PM
**Please note, no yoga this week**
CLOSED for the Holiday. Enjoy this time with your families!!
Max out Clean and Jerk & Snatch
30 snatches for time
Strength - Snatch
Metcon - Five rounds for time of: Row 400 meters/ Jump Rope 2 minutes 185 pound Deadlift, 21 reps
Strength - Clean and Jerk
Metcon - Five rounds for time of: 50 Wallball shots, 20 pound ball Run 400 meters
Sunday "Not So Fun" Day 2:30-3:15 PM
Yoga with Rob Archuleta 3:15-4:00PM
Hero WOD "Loredo" starts @ 4:00PM
"Loredo" Six rounds of: 24 Squats 24 Push-ups 24 Walking lunge steps Run 400 meters
Running Club @ 8:00AM. Meet at PW Middle School
Beginner Onramp with Coach Amanda Brown @ 9AM
Spartan WOD with Coach Chris Carter @ 10AM
"Battle for Brooklyn" CAC WOD @ 2PM
**Devil Doggs, Please come support everyone competing today**
**Also, tomorrow, Friday 22nd we would like to show our support for Pancreatic Cancer Awareness. Amanda has asked if the 9AM class would please wear purple. She'd like to take a picture. Brayden's class is wearing purple for his teacher's husband who passed from it.
Metcon - Complete as many rounds as possible in 15 minutes of: 135 pound Push press, 7 reps 135 pound Overhead squat, 10 reps 15 GHD Sit-ups
Lurong WOD 3: Revisiting The Hang Power Clean Sprint
5 Min Time Cap: Decending Ladder of Hang Power Cleans
(L3: 135/95, L2: 95/65, L1: 65/45)
Ascending Ladder of Shuttle Sprints
Rep Sequence: Round 1 10 Hang Power Cleans 20 Meter Sprint Round 2 8 Hang Power Cleans 40 Meter Sprint Round 3 6 Hang Power Cleans 60 Meter Sprint Round 4 4 Hang Power Cleans 80 Meter Sprint Round 5 2 Hang Power Cleans 100 Meter Sprint
Sunday "Funday" @ 3PM
Sunday Strength WOD @ 4PM
DDC PINK RIBBON COMP To Benefit Barbells for Boobs
Awesome Day today! Thanks to all the athletes, volunteers and judges for making this one our best events.
HAPPY HALLOWEEN: PLEASE NOTE: WE ONLY HAVE 5AM, 6AM, & 9AM CLASSES TODAY, ALL AFTERNOON CLASSES 3-6 ARE CANCELLED
Strength - Snatch
Metcon - Tabata Athletes Choice
Strength - Hang Squat Clean 5x2
Metcon - Complete as many rounds as possible in 15 minutes of: 15 Chest to bar pull-ups 30 second Ring L-sit hold
Metcon - Lurong WOD 9 - The Lurong Living Original Remix
12 Min Time Cap: •100 Burpees (L3 & L2: regular burpee standard, L1: burpee no press) •100 Kettlebell Swings (L1: 53/35 lb KB, L2: 35/25 lb KB, L1: 25/15 lb KB)... The twist: Athletes can break up the exercises and REPS in any order they choose
Lurong WOD 8: Triple Tester Revisited
18 Min Time Cap: 21-18-15-12-9-6-3 of: Wall Balls Deadlifts Box Jumps
Movement Details - MEN Level III (3) 20 pound Wall Balls 115 pound Deadlifts 24 inch Box Jumps Level II (2) 20 pound Wall Balls 105 pound Deadlifts 20 inch Box Jumps Level I (1) 12 pound Wall Balls 85 pound Deadlifts 16 inch Box Jumps
Movement Details - Women Level III (3) 14 pound Wall Balls 75 pound Deadlifts 20 inch Box Jumps Level II (2) 14 pound Wall Balls 65 pound Deadlifts 16 inch Box Jumps Level I (1) 8 pound Wall Balls 55 pound Deadlifts 12 inch Box Jumps
"Grace Meets Helen" Partner WOD
Grace - 30 clean & jerks 115/75 (competition weights) Helen - 3 rounds for time of: 400 meter run 21 KB swings 12 pull ups
Four rounds for time of: 22 Burpee pull-ups 185 pound Back squat, 22 reps Run 200 meters with a 45 pound plate overhead
Metcon - Complete as many rounds as possible in 20 minutes of: Row/Run 200 meters 25 Push-ups 25 flutter kicks
Strength - Back Squat 5x3
Metcon - "Eva" Five rounds for time of: Run 800 meters 2 pood Kettlebell swing, 30 reps 30 Pull-ups
Lurong WOD 7: Uphill Finisher
20 Min Time Cap: Ascending Ladder of •Burpees •Front Squat (L3&L2: 95/65, L1: 45/30) •Push Press (L3&L2: 95/65, L1: 45/30) •Farmer Carry (L3&L2: 53/35, L1: 35/25) Ending with a Finisher
Round 1 3- Burpees 3- Front Squats 3- Push Press100 Meter Farmer Carry (10 meter increments)
Round 2 5- Burpees 5- Front Squats 5- Push Press100 Meter Farmer Carry (10 meter increments)
Round 3 7- Burpees 7- Front Squats 7- Push Press100 Meter Farmer Carry (10 meter increments)
Round 4 9- Burpees 9- Front Squats 9- Push Press100 Meter Farmer Carry (10 meter increments)
Round 5 11- Burpees 11- Front Squats 11- Push Press100 Meter Farmer Carry (10 meter increments
The Finisher 13- Burpees Muscle Ups (L3) or 13- Burpee Pull Ups (L2) or 13- Burpee Over Barbell (L1)
Sunday "Funday" 2-5 will be a version of FGB to benefit the Denver Childrens Hopsital. Please bring candy or costume to donate.
THANK YOU TO EVERYONE THAT PARTICIPATED. We had an amazing turnout. Thanks to Rob Archuleta, Addicts to Athletes, & Sober Soldiers for letting us be part of this great event!!
Track WOD @ 7:30AM
Congrats to Kenney. He went to his 1st beard competition and won Best in Show!!
CrossFit + Beard = Awesomeness!!
Strength - Bear Complex
Metcon - "Helen" Partner WOD
Helen - 3 rounds for time of:
400 meter run + 21 KB Swings + 12 Pull ups
Strength - DL
Metcon - For Time:
225 pound Deadlift, 21 reps Handstand push up 21 reps 225 pound Deadlift, 15 reps Handstand push up 15 reps 225 pound Deadlift, 9 reps Handstand push up 9 reps
Ten rounds, each for time of: 100 meter Sprint Rest 90 seconds
Strength - Shoulder to Overhead
Metcon - "Cindy" Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats
Lurong Living WOD 6:
Double Under Buy In + 5 rounds of: 10 Power Cleans and 10 Ring Dips
12 Minute Time Cap
Movement Details - Men Level III (3) 100- Double Unders + 5 Rounds of: 10- Power Cleans at 145 lbs 10- Ring Dips Level II (2) 100- Single Unders + 5 Rounds of: 10- Power Cleans at 125 lbs 10- Hand Release Push Ups Level I (1) 100- Single Unders + 5 Rounds of: 10- Power Cleans at 75 lbs 10- Knee Hand Release Push Ups
Movement Details - Women Level III (3) 100- Double Unders + 5 Rounds of: 10- Power Cleans at 100 lbs 10- Ring Dips Level II (2) 100- Single Unders + 5 Rounds of: 10- Power Cleans at 85 lbs 10- Hand Release Push Up Level I (1) 100- Single Unders + 5 Rounds of: 10- Power Cleans at 55 lbs 10- Knee Hand Release Push Ups
Sunday "Funday" with Coach Chris Carter @ 3PM
Power Yoga with Rob Archuleta @ 4 PM
Gymnastics Skills WOD with Kurt Vasquez @ 5 PM
Track WOD @ 7:30 AM
Strength - DL 5x2
Metcon - Scored Tabata:
Pullup, Push up, S, Sit up, Burpee, Squat
Strength - Shoulder to Overhead 5x2
Metcon - Six rounds for time of: Run 400 meters 25 Pull-ups
Strength - Power Clean 5x2
Metcon - Five rounds for time of: 5 Skin the Cats 5 Forward rolls 5 Backward rolls 45 pound Sots press, 10 reps
Strength - Snatch
Metcon - Lurong WOD 5: Ascending and Descending Ladder 15 Min Time Cap to complete: 10 Snatch (L3:115/80, L2: 95/65, L1:45/30) 20 Pull ups (L2&L3: pull ups, L1: ring rows) 30 Box Jumps (L3:24/20, L2:20/16, L1:16/12)... 40 KB Swings (L3:53/35, L2: 53/35, L1:35/25) 30 Box Jumps (L3:24/20, L2:20/16, L1:16/12) 20 Pull ups (L2&L3: pull ups, L1: ring rows) 10 Snatch (L3:115/80, L2: 95/65, L1:45/30)