720 Athletics

Weekly Program (Week 7 - Deload)
Monday: Clean + Ignite Workout
Tuesday: Murph Prep
Wednesday: Sn**ch + DB Sn**ch, Lunges & Double Unders
Thursday: Split Jerk + KB Swing, Bike & Burpees + Rope Climb Skills & Drills
Friday: Sn**ch Balance + Front Squats & Wall Walks
Saturday: Run, Rope Climb & Bench Press

Weekly Program (week 7):
Monday: Murph Prep
Tuesday: 5x1 Power Sn**ch & Overhead Squat + Wall Balls & Power Cleans
Wednesday: Row, DB Sn**ch, Push-Ups & Burpees + Rope climb skills and drills
Thursday: 5x1 Clean & Clean Deadlift + Bike & Thrusters
Friday: Push Press & Jerk + Toes to Bar, Push Press and Double Unders
Saturday: Wall Balls, Row, Run, Box Jumps & Devil's Press

The weather is warming up which means it's time for another 720 Athletics Sip-n-Ride! If you've ever participated in one of our previous rides then you know you just how awesome this really is. This is always one of our personal favorite events, and you don't want to miss this. Thanks to the brilliant mind of our very own we have another spectacular route planned. This year's event will feature roughly 20 miles of scenic riding exploring the LoHi area of Denver. We will have 4-5 stops along the way for some brews and quality hang time. Don't have a bike? Not a problem! Just grab one of the thousands of electric bikes or scooters around the city and ride along, or just meet us at your favorite stop! So get your bikes tuned up and plan to meet us at the gym on May 20th @12:00pm!

Mark those calendars! On May 15th - 720 Athletics is raising awareness for youth mental health and fundraising for Forging Youth Resilience. Make sure to donate to our page and sign up for class to do this workout with us! 👏🏼 Keep an eye out for an email from Coach with more details 👍🏼

Weekly Programming:
Monday: Murph Prep with Strict Pull-Ups; you can wear a vest if you have one
Tuesday: Sn**ch & Sn**ch Grip Deadlift + Deadlift & Hand Stand Pushups
Wednesday: Running intervals + Skills and Drills (week 1 of Rope Climbs)
Thursday: Power Clean & Front Squat + Wall Balls, Jump Rope & Wall Walks
Friday: Sn**ch Push Press & Balance + Burpees, Thrusters & Rowing
Saturday: Partner of Bike, Farmer’s Carry, Power Sn**ches, Pull-ups

Week 5 Programming:
Mon: 5x2 Power Sn**ch + OHS (75% of Heavy Single) and MURPH PREP MONDAY
Weds: 3x2 Clean (80% of Heavy Single), 3x3 CleanGrip Deadlifts (95%)
Thurs: 2 Push Press x 1 Split Jerk x 5 Working Sets

Mark Your Calendar! 720 Spring Skiing Meet-Up this Sunday April 23rd @ A-Basin. Comment to be added to the IG Group for details!

Weekly Programming (week 4):
Monday: Half Murph (starting the 6 week training for Murph on 5/29)
Tuesday: Sn**ch & Sn**ch Deadlift + Running
Wednesday: Burpee Box Jump Overs (repeat from 5/9/2022) + Skills and Drills
Thursday: Power Cleans & Front Squat + Bike, Toes to Bar & Thruster
Friday: Front Squats, Box Jumps & Rowing

Programming Week 3:
Monday: 3x3 Power Sn**ch & 3x3 Overhead Squat + Box Jumps, Burpees, Pull-up variations
Tuesday: Double Unders, Lunges, Sit-Ups + Skills, and Drills
Wednesday: 3x3 Squat Clean & 3x3 Clean Deadlift + Bike & Thrusters
Thursday: Split Jerks + DB Cleans & Box Jump Overs
Friday: Row, Push Ups & STOH + Glutes and Shoulder Mini Pump
Saturday = Bring a Friend Day: Running, KB Swings, Squats

Bring a Friend Day:
Next Saturday, April 15th, we will have our first Bring a Friend Day. Every member attending class (9am and 10am) can bring a friend, partner, parent, child, etc.
The movements that day will be simple (running, kb swings, squats) and scalable, so everyone is welcome. Please arrive 10 minutes early with your friend so they can sign a waiver and get ready for the workout.

Week 2 of Our Cycle!
Tues: 3x3 Squat Sn**ch (65-75% of Heavy Single), 3x3 Sn**ch Grip Deadlifts (90%)
Thurs: 3x3 Power Clean(65-75% of Heavy Single), 3x3 Front Squat (80% of Clean)
Fri: Sn**ch Push Press + Sn**ch Drop Practice

Weekly Programming Week 1 (heavy single test):
Monday: Heavy Single Sn**ch + Burpees, DB Sn**ch & Wall Balls
Tuesday: Row & Double Unders + Skills & Drills
Wednesday: Squat Clean + Strict Pull-Ups & Box Step Overs
Thursday: Split Jerk Practice + Sit Ups, Run & Toes to Bar
Friday: Wall Walks, Front Squats & Bike + Accessory

Did you see we’re running a Spring apparel order? Sign up for your shirt or crop (link in the bio) before March 27th for discounted pricing! Taking orders until April 3rd!!

The 720 Coaching Staff did something really cool yesterday with ! We can’t wait to see the results - stay tuned!

We are on a 1-week break before the next strength program begins on March 27th! Stay tuned and enjoy this deload week 👏🏼

Weekly Programming (heavy single - RETEST):
Here it is, time to show all your hard work over the last 7 weeks! We wish you all the best and look forward to your progress in classes and SugarWOD!
Monday: Back Squat + Box Jumps & Sit Ups (for the puppies)
Tuesday: Power Sn**ch EMOM + Toes to Bar and Running (right before the snow)
Wednesday: Bench Press + Row, Burpees & Wall Balls
Thursday: Bike, Thrusters & Pull-Ups + Skills and Drills
Friday: Deadlift + Power Cleans & Lunges

Here they are… The final scores from the 2023 720 Athletics Intramural CrossFit Open! Congratulations to all of the teams and athletes who participated. We had an amazing time crushing workouts, encouraging each other, and spending time in the community.

Have you seen a new face on our coaching staff? Today we’re introducing Coach Whitney! She’s been at 720 for about a year now and joined our team last month. She was a full time CrossFit coach and personal trainer for 8 years before she entered corporate America. She and her husband Jack moved to Denver to be closer to the mountains. It’s no surprise that one of her favorite hobbies is skiing! We’re grateful to have you in the 720 Community Coach Whitney!

All smiles as we head into Week 7 of our strength cycle! Next week we get to retest our lifts!

Weekly Programming (Week 7):
- All lifts performed at 90% - 
Monday: 5x2 Back Squats + Bike, Toes to Bar, Squats & Burpees
Tuesday: Clean and Jerk EMOM + Pull-Ups, Push Ups, Sit-Ups & Run
Wednesday: 5x2 Bench Press + Rowing & Lunges
Thursday: Jump Rope, Sn**ch, Run & Sit Ups + Skills & Drills
Friday: 5x2 Deadlift + Step Ups & Push-Ups

THATS A WRAP! The 2023 CrossFit Open was such a fun community event each week and we thank each of our members who attended, competed, and just overall had a good time!

Who is ready for our March Challenge? Sit-ups for Pups! Check your email for more information and also see the links in our bio to signup and also to donate!

Programming Week 6 (all lifts at 82.5%):
Monday: 5x3 Back Squats + Bike, Box Jumps, KB Swings
Tuesday: Power Sn**ch EMOM + Squats & Sit-Ups
Wednesday: 5x3 Bench Press + Row & Push-Ups
Thursday: 5x3 Deadlifts + Jump Rope, Clean and Jerks & Burpees
Friday: 23.3 (last Open workout)

Week 1 Scores are in! Check out the standings. Who is ready to shake things up again this Friday Night?

Welcome to Week 3!
This week all of our all lifts are at 70%.
Monday: 5x5 Back Squats + C&J, Toes to Bar & Burpees
Tuesday: C&J EMOM + Squats, Push Ups & WallBalls
Wednesday: 5x5 Bench Press + Bike
Thursday: Rowing, Double Unders + Handstand Skills & Drills
Friday: 5x5 Deadlift + Open Workout
Saturday: Partner Row, Pull-Ups, Push-ups, Sit Ups

New Toy Alert! What is this thing? It’s a MobilityWOD Rig Mount! It helps enable us to better reach areas of our back that deserve some mobility love and attention! Try it out next time you’re at the gym 👏🏼

Welcome to Week 2!
Monday: 5x5 Back Squats + Bike, Pull-ups, Squats
Tuesday: Power Sn**ch EMOM + Press, Sit Ups, Lunges
Wednesday: 5x5 Bench Press + Burpees, Front Squats, Box Jumps
Thursday: Open Workout + Handstand Drills
Friday: 5x5 Deadlift + Devils Press, Jump Rope

Week 1 of our new program is here! As mentioned before, we are returning to basics and working on the 3 power lifts to continue building our strength. We are starting with a heavy single and ending with a hopefully even heavier single rep on week 8!
Monday: Heavy Single Back Squat + Bike and Burpees
Tuesday: C&J EMOM + HSPU, T2B and Lunges
Wednesday: Heavy Single Bench Press + Row and Squats
Thursday: Sand Bags and Box Jumps + Hand Stand Push Ups skills
Friday: Heavy Single Deadlift + Wall Balls, Rope Jump, and Pull-Ups

Nutrition seminar underway! 720 Athletics starting the year off with some knowledge dropped by .z.schmidt.nutrition

Welcome to deload week! This is a transition period before beginning our new Back to Basics cycle, which starts next Monday. During this time, we will still have some weightlifting/strength mixed in to keep us up to speed. In the next cycle, you will see a return of our more standard strength pieces regularly.

New year new habits! We are hosting a free nutrition seminar this upcoming Saturday January 21st at 720 Athletics at 11:15am! .z.schmidt.nutrition is going to come share with us her expertise. By attending you’ll also be entered into a chance to win 1 month of free nutrition coaching with her! Check out the link in our bio to signup 👏🏼

2023 Open at 720 Athletics! Make sure to sign up this week - the link is in our bio. Reach out to any coach with questions - it’s going to be such a blast 👏🏼👏🏼

2023 Open at 720 Athletics! Make sure to sign up this week - the link is in our bio. Reach out to any coach with questions - it’s going to be such a blast 👏🏼👏🏼

We are on our last week of our current program, followed by one week of Deload work, before we jump into Back Squats, Bench Press and Deadlifts! We will start our next program on January 23 and will start with a test of all the lifts. We will retest this on week 8 of the program and hopefully see lots of progress again!

Until then below is this week's program:
Monday: Power Cleans + Deadlift, Front Squat, Shoulder to Overhead
Tuesday: Toes To Bar, Jump Rope, Wall Balls
Wednesday: Push Jerks + DB Sn**ch, Sit Ups, Box Jumps
Thursday: Bike, Row, Shuttle Run
Friday: Test 1RM Sn**ch & Clean and Jerk + Pull-ups, Thrusters

First Day of Classes of the New Year! Happy 2023! Check your email and keep an eye on social media for some updates on fun things happening in January! Here’s our plan to crush this first week: Monday: 8RM Front Squat + Bike and Thrusters
Tuesday: EMOM of Swings, Jumps and Sit-Ups + Accessory
Wednesday: Power Sn**ch + “Annie”
Thursday: Rowing + Pull-Ups
Friday: Front Squat, Push Press, Push Jerk + “Cindy”. Sign up for a class - we can’t wait to see you today!

Happy Holidays from the 720 Athletics Community!

Monday: Heavy Front Squat + Push Press + Push Jerk (2+1+1)
Wednesday: Sn**ch Deadlift + Power Sn**ch (3+2)
Friday: Heavy Thruster

Who is ready for some fun barbell this week? Yesterday was a blast - but we’ve got more coming!

Here are the details we’ve all been waiting for! Are you ready to start off the new year with accountability and community?
HOW TO EARN POINTS:
- Attend a class at our gym that day: 1 point (Limit one point per day - no multiple points for multiple classes)
- Complete the programmed Mayhem Affiliate cooldown/mobility stretching for the day: 1 point. This can be done any time that day at the gym, from home, or anywhere.
- Hydration: drink a minimum of half your body weight (in pounds) in ounces of water per day: earn 1 point. Ex: if you weigh 160 pounds, drink at least 80 ounces of water that day to earn a point. Water mixed into other things (coffee, protein shakes, etc. does not count).
- Complete 50 burpees (Limit 1 point per day)
- Tag 720 Athletics IG in a story/post completing a task! (Limit 1 point per day)
- Complete 50 burpees (Limit 1 point per day)

Prizes:
1st Place 1 Month of Membership
2nd Place 720 Athletics Hoodie
3rd Place 720 Athletics T Shirt
Price: $10
Competition dates are Jan 1-Jan 31st. Sign up with the link in the bio & Stay tuned for more details!

We’re starting this week off with a 2RM Back Squat and ending the week with some Clean & Jerk singles. Who is ready for a week of strength and fitness? 👏🏼💪🏼

What a great time last night at the 720 Holiday Sweater Party! Thanks to all who showed up for games, drinks, snacks, and community fun!

Who is ready for some back squats today? Moving right along in our strength cycle and ready to put on more weight than last week! 👏🏼👏🏼