Friday August 28, 2015 CrossFit Stapleton- Denver, CO

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)!!

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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

Trailhead:Guanella Pass New Update

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