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Monday January 5, 2015 CrossFit Stapleton- Denver, CO

CFStapleton-4-Edit

WHAT’S NEW THIS WEEK?

– New Olympic Lifting Class with Emilio- Tuesday and Thursday’s 6:30 PM.

Sign up in ZenPlanner!

Click HERE for more info on this new Oly class.

Bring a Friend On Saturday’s at 8 am!!! Do you have friends or family who are interested in trying Bootcamp or CrossFit?

Bring them as your guest to a Free Trial class on Saturday’s at 8am!

MYZONE Quick Start Challenge starts Monday

It is not too late to get started and to join this fun challenge…. Talk to a coach TODAY to get set up!

 

 

CROSSFIT CLASSES:

A. Every minute, on the minute, for 4 minutes, complete:

Back Squat (squat and hold bottom position for 2 seconds at the bottom, then drive up)

*Set 1 – 4 reps @ 40%

*Set 2 – 3 reps @ 50%

*Set 3 – 2 reps @ 60-65%

*Set 4 – 1 rep @ 75%
Every three minutes, for 15 minutes (5 sets), complete:

Back Squat

*Set 1 – 1 rep @ 85%

*Set 2 – 1 rep @ 90%

*Set 3 – 1 rep @ 95%

*Set 4 – 1 rep @ 101-103%

*Set 5 – 2 reps @ 95%

15 minute AMRAP @70-80%:

10 Overhead Walking Lunge steps – 45/25#

12 Pushups, Hand-Release

15 AbMat Sit ups

*Rest 30 seconds prior to starting new round if HR is in the Red Zone.

Play with “pushing” the pace while staying “aerobic”
BOOTCAMP RX CLASS: 

WOD – For Time:

200 Double Unders (scale accordingly, ½ number or work on DU’s for 4 minutes max before moving to wall balls)
100 Wall Balls (20/14) (scale accordingly)
50 KB swings (55/35) (scale accordingly)
25 Pullups/ Ring Rows (scale accordingly)
500m Row (half class can start with row to cut down on the # of rowers needed) 

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