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Thursday January 21, 2016 CrossFit Stapleton- Denver, CO

Ski Clothes and Monetary Donations Needed

My students have the opportunity to participate in an adaptive cross country ski program in Winter Park this year.  The adaptive sports program of Winter park has 6 different days set up throughout February and March for our students to spend the day at Devil’s Thumb resort with a team of adaptive sports volunteers.  Unfortunately our school system will not pay for the transportation; I need to raise $750 to pay for bussing expenses.  We also need to outfit 15 students of all sizes with winter ski clothing, donations of ski pants, gloves, hats, and coats would be greatly appreciated.

Please contact Corbett Kesler at corbett@crossfitstapleton or directly at (806)202-0131 to donate.

 

 

CROSSFIT CLASSES: 

Performance-

A. Five sets of:
Unsupported Seated Strict Press x 5-6 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

B. Against a 2-minute running clock, complete:
250 Meter Row
Ring Dips x Max Reps

Rest 2 minutes between sets and complete four sets.

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Fitness-

A. Five sets of:
Unsupported Seated Strict Press x 5-6 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

B. Against a 2-minute running clock, complete:
250 Meter Row
Push-Ups x Max Reps

Rest 2 minutes between sets and complete four sets.

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ADVANCED CLASS:

A. Take 15-20 minutes to build to today’s “”heavy”” Snatch

followed by…For time:
20 Squat Snatches @ 70% of today’s 1-RM

*If you lose balance on receiving and step forward or backwards, the rep doesn’t count. If you fail the attempt, you must perform 10 burpees over the barbell before your next attempt.

B. Three sets, not for time, of:
Face-Down Chinese Plank x 45-60 seconds
Rest as needed
Barbell Hip Thrusts x 10 reps @ 21X1
Rest as needed
Reverse Snow Angels x 15-20 reps
Rest as needed

C. Complete as many rounds and reps as possible in 8 minutes of:
10 Deadlifts (155/105 lbs)
15 Chest-to-Bar Pull-Ups
20 Calorie Row

Rest 2 minutes, and then…repeat!

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BOOTCAMP RX CLASS:

A. Four sets of:
AMRAP Set Push-ups (go till you fail or form breaks – PERFECT FORM!)
Rest 2-3 minutes

Score = total push-ups

B. Against a 2-minute running clock, complete:
50 DUs
Burpees x Max Reps

Rest 2 minutes between sets and complete four sets.

Score = Burpees

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