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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 


Please visit our Facebook page, http://www.facebook.com/pages/Devil-Dogg-CrossFit/114014268679358?ref=ts  for updates and pictures of DDC events.




  • 2x/wk for $40 per month or 3x/wk for $60 per month
  • Includes a 20% discount!! New Members only.  CC required.  Non-Refundable
  • Click here to sign up today!!


  • Refer a friend to DDC and if they sign up for our 3 month Commitment to CrossFit program, receive a FREE DDC Swag



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




 



 

  

Forging Elite Fitness            


Skill - Wall climbs

Metcon - 20 min AMRAP of:
5 wall climbs
15 front squats
200 m run w/ sandbag




Strength - Sumo DL 3x5

Metcon - "Danielle"
3 rounds for time of:
400 meter run
20 wall balls
20 Russian twists
20 T2B


Strength - 1 power clean, 2 front squats - 5 sets

Metcon - "The Chief"
Max rounds in 3 minutes of:
 135 pound Power cleans, 3 reps
 6 Push-ups
 9 Squats
Rest 1 minute. Repeat for a total of 5 cycles




"Fight Gone Bad"

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-m...inute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:
1.Wall-ball: 20 pound ball, 10 ft target. (Reps)
2.Sumo deadlift high-pull: 75 pounds (Reps)
3.Box Jump: 20" box (Reps)
4.Push-press: 75 pounds (Reps)
5.Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.


Strength - 1 Snatch Balance, 1 OHS - 5 Sets

Metcon - For Time:
20 DL (225/135), 400 meter run
15 DL (225/135), 400 meter run
10 DL (225/135), 400 meter run
5 DL (225/135), 400 meter run




Saturday:
7:30 AM Running Club @ South HS (FREE)
8:00 AM Swimming WOD @ South ($3)
10:00 AM Competitors WOD @ DDC (FREE for members)

Sunday:
9:30-11 AM Peak Performance Olympic Lifting with Coach Allen Hedrick ($5)
11-12 Power Athlete with Coach Justin Lanham (FREE for members)
12-1:30 Open Gym


Skill - Box Jumps

Metcon - 20 min AMRAP of:
10 burpee box jumps
15 KB swings
400 meter run


Strength - 1 DL, 1 Power Clean, 2 Front Squats - 5 sets

Metcon - For time:
800 meter run
30 burpess over barbells
30 cleans (135/95)




Strength - Jerk Complex

Metcon -
WOD 1: 20, 15, 10, 5 of:
pull up and handstand push up
WOD 2: 20, 15, 10, 5 of:
wall ball and slam ball


Strength - 1 power snatch + 2 OHS, 5 sets

Metcon - In front of a clock set for 12 minutes:
 1 minute of 115-lb. power snatches
 1 minute of sit-ups
 2 minutes of 115-lb. power snatches
 2 minutes of sit-ups
 3 minutes of 115-lb. power snatches
 3 minutes of sit-ups




Strength - Thrusters 5x2

Metcon - 30-20-10 reps of:

Thrusters

Chest to bar pull ups



Saturday -
8 AM running club @ Liberty Point with Coach Jessica Lanham
10 AM Fast & Furious WOD with Coach Amanda Brown
The Masters Tour - Garage Games Comp at DTW. Come support Chris & Sophia
Battle of the Rock in Castle Rock - Scott Schulle will be competing

Sunday -
9:30-11 AM with Coach Allen Hedrick ($5)
11-12 Power Athlete with Coach Justin Lanham
12-1:30 PM Open Gym


Skill - wall balls

Metcon - Coach Amanda's 20 min AMRAP of:
21 wall balls
12 box push ups
100 meter backwards run


Strength - Shoulder press & DL 5,3,1,1,1
(75%,85%,95% of 90% of 1RM)

Metcon - 20 min AMRAP of:
10 burpee pull ups
30 squats
60 sec handstand hold or plank




Strength - Clean 5,3,1+ (75%, 85%, 95% of 1RM)

Metcon - Scored Tabata:
SDHP, Burpees, Sit ups, Wall balls, and Box Jumps




Strength - Snatch (75%, 85%, 95% of 1RM)

Metcon - "Nancy"
Five rounds for time of:
Run 400 meters
Overhead squat 95 pounds, 15 reps




Labor Day - DDC CLOSED




Saturday -
8 AM Running Club with Coach Carter @ PWHS track
10 AM Fast & Furious WOD (Formerly Competitors WOD) @ DDC with Coach Carter *FREE for all DDC Members **DDC Ice Bucket Challenge, bring buckets and ice**

Sunday -
9:30-11 AM Peak Performance Olympic Lifting w/ Coach Allen Hedrick ($5)
11-12 Power Athlete
**after Power Athlete, we are tearing down wall and storage room.  Any and all help would be appreciated**Bring tools**
12-1:30 Open Gym


Skill - Turkish get ups

Metcon - Coach Carter's 20 min AMRAP
5 Turkish get ups per side
10 T2B
200 meter run


Strength - DL 5,3,1+ (75%, 85%, 95% of 90% of 1RM)

Metcon - 18-12-6 of: Deadlifts (225/135) & Box Jumps (24/20)


Strength - Power snatch 5,3,1+ (75%, 85%, 95% of 1RM)

Metcon - 10 min AMRAP of:
Bar over burpees
Shoulder to overhead (135/85)
3,6,9,12,...reps of each until time expires




Strength - Power cleans 5,3,1+ (70%, 80%, 90% of 1RM)

Metcon - "Fran"
21-15-9 of:
Thrusters (95/65)
Pull ups




Strength - Back Squat 5,3,1+ (75%, 85%, 95% of 90% of 1RM)

Metcon - 15 min AMRAP of:
30 Double unders
20 Wall balls...
10 Snatches (75/45)




Saturday:
8-9 AM Running Club with Coach Jessica Lanham @ PWHS track
7:00-10:00 AM 31 Heroes WOD

Sunday:...
9:30-11 AM Peak Performance Olympic Lifting with Coach Allen Hedrick ($5)
11-12 Power Athlete with Coach Justin Lanham
12-1:30 Open Gym


Skill - Handstand progression

Metcon - Coach Justin Lanham's 20 min AMRAP
20 sec handstand hold, 6 handstand push ups
20 sec chin over hold, 8 pull ups
20 sec plank, 10 push ups
20 sec hollow rock hold, 10 hands up feet up

Scale as needed




Strength - Push Press 3,3,3+

Metcon - Run 5K


Strength - Clean 3x2 (65%, 75%, 85% of 1RM)

Metcon - 5 - 2 minute rounds of:
5 pull ups, 10 push ups, 15 jumping jacks, 5 pull ups, 10 push ups, 15 jumping jacks, then with remaining time, max burpees
*score = # burpees




"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball




Strength - Front Squat 3,3,3+ (70%, 80%%, 90% of 90% of 1RM)

Metcon - 5 rounds for time of:

5 OHS (135/95)
10 T2B
5 Hang Squat Cleans (135/95)
20 Double unders


Saturday:
8:00-9:00 Running club with Coach Jessica Lanham @ PWHS track
9:00-12:30 AM Body Fat testing truck. Spots still available. IM Melissa Carter to sign up
10:00 AM Competitor WOD @ REPS

Sunday::
9:30-11 AM Peak Performance Olympic Lifting ($5)
11-12 Power Athlete with Coach Justin Lanham
12-1:30 Open Gym




Skill - Rope Climbs

Metcon - Coach Sara Abeyta's 20 min AMRAP




Strength - DL 3,3,3+ & Push Press 3,3,3+ (70%, 80%, 90% of 90% of 1RM)

Metcon - 10 - 1 minute rounds of:

315/185 lb DL, 3 reps

20 double unders

Max rep burpees

rest 1 minute

*record mas burpees per round


Strength - Power Snatch 3x2 (65%,75%,85% of 1RM)

Metcon - 31 Heroes Prep:
4 rounds for time of:
400 meter run with sandbag...
8 thrusters (155/105)
11 box jumps (30/24)




Strength - Power Clean 3x2 (65%,75%,85% of 1RM)

Metcon - "The Devil Dogg"
20 min AMRAP of:
5 burpees
10 push ups
15 squats
20 hands up, feet up




Strength - Back Squat 3,3,3+ (70%,80%90% of 90% of 1RM)

Metcon - 3 rounds for time of:

400 meter run with sandbag

2 rope climbs

30 squats

30 sit ups


Weekend Schedule for Saturday, August 9th & Sunday, August 10th:

Saturday:
8 AM Running Club with Coach Jessica Lanham.
Meet at Pueblo West High school
10 AM Competitors WOD @ DDC with Coach Arika
11 AM Young Marines

Sunday:
9:30-11AM Peak Performance Olympic Lifting with Coach Allen Hedrick $5 DI - Open to all Athletes
11-12 Power Athlete
12-1:30 PM Open Gym (members only)




Skill -Tire Flips

Metcon -
Buy in: 400 meter run
20 AMRAP of:
5 tire flips...
10 push ups
15 OHS
20 sit ups
Cash out: 400 meter run


Strength - DL 5,5,5+ (65%, 75%, 85% of 90% of 1RM)

Metcon - 15 minute AMRAP of:
10 plate thrusters (45/25)
50 double unders




Strength - Snatch 3x3 (60%, 70%,80% of 1RM)

Metcon - For Time:
400 meter run, rest 1 minute
400 meter row, rest 1 minute
2 minute double unders, rest 1 minute
2 minute of burpees




Strength - Clean (60%, 70%, 80% of 1RM)

Metcon - Benchmark 1:  "Grace"
30 Clean and Jerks for time (135/95)
Benchmark 2:  Surprise WOD




Strength - Front Squat 5,5,5+
(65%, 75%, 85% of 90% of 1RM)

Metcon - 10 rounds for time of:
100 METER RUN...
10 PUSH UPS
10 HANG KNEE RAISES

WHAT DO DEVIL DOGGS DO ON THE WEEKENDS?
COMPETE IN BEARD
COMPETITIONS,
RUN HALF MARATONS, AND DO MUD OBSTACLE RACES.  GREAT JOB, KENNEY, RANE V, ANNIE, KERI, DARLENE, DARCY AND RENE A



Weekend Schedule:

Saturday:
*7:30AM Running club @ Pueblo West HighSchool Track with Coach Jessica Lanam
*10:00AM... Competitors WOD @ Reps Union Avenue Sports Gym (Please note, there will not be a Competitors WOD @ DDC)

Sunday:
*9:30-11 AM Peak Performance Olympic Lifting ($5)
*11-12 Power Athlete
*12-1:30 PM Open Gym




Skill - Wall Balls

Coach Amanda's 20 min AMRAP:
12 wall balls
24 walking lunges
200 meter run




Strength - DL 5,5,5+
(Based on Jim Wendler program, sets are calculated @ 65%,75%,85% of 90% of 1RM. (Ex. 1RM=100, 90% of 1RM=90,
65% of 90=58.5(set 1), 75% of 90=67.5(set 2), 85% of 90=76.5(set3)

Metcon - CF Game...s 21-15-9 Complex
For time:
8 deadlifts, 155 lb.
7 cleans, 155 lb.
6 snatches, 155 lb.
8 pull-ups
7 chest-to-bar pull-ups
6 muscle-ups/burpees
6 deadlifts, 155 lb.
5 cleans, 155 lb.
4 snatches, 155 lb.
6 pull-ups
5 chest-to-bar pull-ups
4 muscle-ups/burpees
4 deadlifts, 155 lb.
3 cleans, 155 lb.
2 snatches, 155 lb.
4 pull-ups
3 chest-to-bar pull-ups
2 muscle-ups/burpees


Strength - Power Snatch 3x3 (60%, 70%, 80% of 1RM)

Metcon - CF Games Midline March
3 rounds for time of:
25 GHD situps
50 meter handstand walk/ bear crawls
50 meter overhead walking lunge




Strength - Power Clean 3x3
(60%, 70%, 80% of 1RM)

Metcon - "Elizabeth"
21-15-9 reps of:
Cleans (135/95)
Ring Dips




Strength - Back Squat 5,5,5+
(Based on Jim Wendler program, sets are calculated @ 65%,75%,85% of 90% of 1RM. (Ex. 1RM=100, 90% of 1RM=90,
65% of 90=58.5(set 1), 75% of 90=67.5(set 2), 85% of 90=76.5(set3)

Metcon - Triple 3 (scaled)
1 Mile Run
150 double unders/300 singles
50 SDHP (sumo dl high pulls) 53/35

Congratulations to all the DDC Peak Performance Athletes who competed today!!


Weekend Schedule for Saturday, July 26th & Sunday, July 27th:

Saturday, July 26th:
* Running Club 7:30 AM Pueblo West High school
* Competitors WOD w/ Coach Arika 10 AM
* Rocky Mountain State games:  Please come show your support for our DDC Athletes.  Competition @ Red Rocks CrossFit.  Colorado Springs.  Following is the lifting schedule:
-Emily Sanchez 10AM
-Allen Hedrick & Chris Carter 2:30PM
-Casey Clardy 4:30 PM

Sunday, July 27th:
* 9:30-11 AM Peak Performance Olympic Lifting
* 11-12 Power Athlete
* 12-1:30 PM Open Gym
* Rocky Mtn Games: Lifting today is Sara Parsons @ 10 AM


Skill - KB Swings

Metcon - 20 min AMRAP of:
10 KB Swings
10 Burpees
400 M Run w/ Sandbag



Strength - Last chance to find 1RM Snatch or Clean & Jerk or open gym

Metcon - 5 rounds for time of:
225-lb. deadlifts, 10 reps
20 wall-ball shots, 20-lb. ball




Strength - 1RM Clean & Jerk or open gym if already did on Monday

Metcon - For time:
95-lb. thrusters, 30 reps
20 GHD sit-ups
400-meter run...
115-lb. thrusters, 20 reps
30 GHD sit-ups
400-meter run
135-lb. thrusters, 10 reps
40 GHD sit-ups
400-meter run




Strength - 1RM Snatch or open gym if already did on Monday

Metcon - Complete as many rounds as possible in 20 minutes of:
185-lb. hang power cleans, 3 reps
6 strict ring dips
9 box jumps, 30-inch
27 double-unders




1 RM Snatch

1 RM Clean & Jerk

GREAT JOB THIS WEEKEND CHRIS CARTER, KURT VASQUEZ AND CARMEN HAYS.

RAW NATIONALS 2014


Weekend Schedule for Friday, July 18th - Sunday, July 20th:

Friday, July 18th - regularly scheduled classes taught by DDC Coaches; (Please note...Coach Chris Carter will be in Denver for Raw Nationals)

Saturday, July 19th -
*Running club 7:30 AM @ PW Highschool with Coach Jessica Lanham (FREE)
*Competitive WOD 10 AM (FREE for members, $10 DI for non-members)

Sunday, July 20th -
9:30-11 AM Peak Performance Olympic lifting with Coach Allen and Lindsey ($5 DI)
11AM - 12PM Power Athlete with Coach Justin Lanham (FREE for members, $10 DI for non-members)
12-1:30 PM Open gym (members only)


Skill - Med Ball Cleans

Metcon - Coach Justin's 20 min AMRAP of:
20 med ball cleans
10 box jumps
10 T2B (toes to bar)

**Please note, Coach Chris Carter will be in Denver for the Raw Nationals today, but we still do have all regularly scheduled classes being covered by our other Awesome DDC Coaches!!**




Strength - Find shoulder press 1RM or, if you already have, open gym/lift

Metcon - For time:
3-minute handstand hold...
100 squats
50-meter handstand walk
100 squats
30 handstand push-ups

Perform handstand hold against a wall (with only the feet touching) and accumulate at total of 3 minutes before moving on to the squats.




Strength - Find DL 1RM or if you already did on Monday, then open gym/lift

Metcon - Complete as many rounds as possible in 15 minutes of:
53/35 lb db/kb snatches, 5 reps, left arm
53/35 lb db/kb snatches, 5 reps, right arm
50 double-unders




Strength - Throughout the week, all athletes will find their CF Total, which is total of all 3 lifts (Back squat, Shoulder Press & DL).  If you already did this on Monday,it will be open lift. If you haven't already, find 1 rep max for 1 of CF Total Lifts (Back squat, Shoulder Press, DL).

Metcon -  For time:
15-ft. rope climbs, 10 ascents
100-meter walking lunge
50 dips
100-meter walking lunge
10 muscle-ups (scaled = push ups & pull ups)




"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep




Weekend Schedule for Saturday, July 12th & Sunday, July 13th:

Saturday -
7:30 AM Running club with Coach Chris Carter.  Meet at Pueblo West Highschool (FREE)
10:00 AM Competitors WOD @ DDC with Coach Amanda Brown (FREE for members, $10 DI for non-members)
11:00 AM Young Marines
11:00-4:00 PM DTW Open House

Sunday - 
9:30 - 11:00 AM Peak Performance Olympic Lifting with Coach Chris Carter (FREE for members)
11:00 - 12:00 PM Power Athlete with Coach Chris Carter (FREE for members, $10 DI for Non-members)
12:00 - 12:45 PM Open Gym (members only)
12:45 - 1:15 PM Arbonne with Aubrey (1st 1/2 hour before nutrition seminar)
1:15 - 3:00 PM Nutrition Seminar with Coach Amanda Brown (FREE)




Skill - Pullup

Metcon - Coach Sara Abeyta's 20 min AMRAP


Warm-up - Run 1 mile

Metcon - For time:
50 ring rows
50 push-ups
50 GHD sit-ups...
50 back extensions
50 wall-ball shots, 20-lb. ball
50 box jumps, 24-inch




Metcon - "Bell"
3 rounds for time of:
185-lb. deadlifts, 21 reps
15 pull-ups
185-lb. front squats, 9 reps...

Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousin


Strength - 1 Snatch Balance + 2 OHS x 3

Metcon - 3 rounds for time of:
20 Turkish get ups
400 meter run




"The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.




Fourth of July Weekend Schedule:

Friday, July 4th:
* DDC Closed
* Liberty Point 5K
* Willis & Tonia Party

Saturday, July 5th:
* No running club
* Competitors WOD 10AM @ DDC (FREE to members, $10 DI for non-members)

Sunday, July 6th:
9:30-11 Peak Performance ($5 DI)
11-12 Power Athlete with Coach Justin Lanham (FREE to members, $10 DI for non-members)
12-1:30 Open Gym (Members only




Strength - Thrusters

Metcon - Today's WOD is an individual effort, the event 8/23 will be the partner WOD.  In the scaled version, pull ups will replace rope climbs and a lighter weight will be used.

“31Heroes”
AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)

Score is your total # of reps

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom

The 31Heroes Project was conceived in response to the Extortion 17 helicopter crash in Afghanistan on August 6, 2011 killing 30 military service members, as well as one military working dog – Many of the fallen were Special Operators from the Navy SEAL community


Strength - 1 power clean, 1 front squat, 1 power jerk x 4 (Deload)

Metcon -
WOD #1: 10 rounds for time of: 5 pull ups, 10 sit ups
WOD #2: 2 rounds for time of: 25 wall balls, 25 box jumps




Strength - 1 power snatch + 2 OHS x 4

Metcon - 2 rounds for time of:
50 squats
40 back extensions
30 push-ups








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