CFS Announcements!
Bootcamp:
– We are moving BACK inside and pushing class back to 8:30am starting Sunday 9/6!!! NO MORE OUTDOOR 7:30AM class…
– The LAST outdoor 7:30am Bootcamp class will be held THIS Sunday (9/30)!!
CrossFit:
– Friday 5:30pm class is moving to 5pm!
– NO MORE 5:30pm class on Friday after today!
– Evening classes on Friday’s will be at 4pm and 5pm
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Are you going to hike the 14er with RJJ on 9/4 (Friday)???
Well you should!! Its going to be a blast!
Here are some details:
Summit Elev.:14,060 feet
Trailhead Elev.:11,669 feet
Elevation Gain:2,850 feet
RT Length:7.00 miles
More info HERE
For those of you are planning on hiking Mt. Bierstadt with Rich here is the required gear list!
- Hydration system with a minimum of 2-3 liters.
- Appropriate hiking boots or shoes.
- Rain shell.
- Nutrition appropriate for 5+ hours of work.
- Hat and sun glasses required.
- Sunscreen required.
- Trekking poles highly recommended.
- Light/packable mid layer jacket/longsleeve in case the temps are cold at the start.
Please email Rich (richard.jura@gmail.com) with any questions or concerns…
CROSSFIT CLASSES:
Performance-
A. Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Minutes 5-6, 11-12 & 17-18:
Alternating Pistols x 16-20 reps
(if you’re proficient, add weight with a kettlebell)
B. Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – Row 200/150 Meters
Minute 2 – 15 Kettlebell Swings (32/24 kg)
Minute 3 – 10 Thrusters (95/65 lbs)
Minute 4 – 12 Chest-to-Bar Pull-Ups
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Fitness-
A. Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: 3 Rolls to Candlestick + 6-8 Ring or Stationary Dips
Minutes 3-4, 9-10 & 15-16: 45-60 second Nose-to-Wall Handstand Hold
Minutes 5-6, 11-12 & 17-18: Alternating Pistol Progressions x 6-8 each leg
B. Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – Row 200/150 Meters
Minute 2 – 15 Kettlebell Swings
Minute 3 – 10 Thrusters
Minute 4 – 4-6 Strict Pull-Ups
(add weight if these are easy)
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BOOTCAMP RX CLASS:
WOD Prep – 2 sets:
200 meter run
10 Wall Balls (light)
5 Toes to Bar
WOD – For Time:
800 meter run
60 Wall Balls (20/14)
40 Toes to Bar (sub knees to elbows OR abmat situps)
60 Wall Balls
800 meter run
MyZone: Endurance/ Yellow-Red
