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Friday December 11, 2015 CrossFit Stapleton- Denver, CO

 

CFS CARES – OH SO MUCH!!

giving tree
As a gym family, we care deeply about the community around us.  We work hard to give back to those in need and to spread holiday cheer wherever we can. For the past 3 years, we have worked in conjunction with the Critical Needs Committee at McAuliffe International School to identify and serve families in great need and to make their holidays a little brighter.
If you and your family are looking for a way to give back this year, please join us in granting wishes to local kids in need.  Feel free to choose one or more wishes to grant this year, share the holiday spirit and show the generosity of this CFS community!
Thank you ALL in advance.
Please see link below – this is where the magic happens!

McAullife Giving Tree

Please return all gifts to the gym by Thursday, December 17th with a “number-letter code” from the sign up genius on the tag. 
 
We are so grateful for your generosity!  
Happy Holidays to you and your families!
– CFS Staff

 

CROSSFIT CLASSES: 

Performance-

Four sets of:

Pause Front Squats x 6 reps @ 31X1

Rest 3 minutes

All four sets should be heavy, working sets.

Against a 10-minute running clock, complete the following:

Row 1000 Meters

immediately followed by…

As many rounds and reps as possible of:

40 Double-Unders

30 Wall Ball Shots (20/14 lbs)

20 Ring Dips

———————————————————————————————————————

Fitness-

Four sets of:

Pause Front Squats x 6 reps @ 31X1

Rest 3 minutes

All four sets should be heavy, working sets.

Against a 10-minute running clock, complete the following:

Row 1000 Meters

immediately followed by…

As many rounds and reps as possible of:

30 Wall Ball Shots

20 Mountain Climbers

10 Push-Ups

———————————————————————————————————————

BOOTCAMP RX CLASS: 

Chipping Away – Down and Up!

21 DB or KB Thrusters

21 Burpees

400m Row/Run

15 DB or KB Thrusters

15 Burpees

15 Press (strict 2 arm w/ KBs or DBs)

400m Row/Run

9 DB or KB Thrusters

9 Burpees

9 Press

9 Man Makers

400m Row/Run

THEN

9 V-ups

9 Air Squats

9 Pullups

9 Pushups

200m Row/Run

15 V-ups

15 Air Squats

15 Pullups

200m Row/Run

21 V-ups

21 Air Squats

200m Row/Run

———————————————————————————————————————

BUMPER’S CLUB HOMEWORK: 

Wave 2, Day 4 Max Effort 

Football Bar Shoulder Press, 8x2reps w/ 1sec pause @ bottom

Upright Barbell Row, 3x15reps AHAP x2 sets (wide, normal, reverse grips)

KB swings HEAVY

:30 on :30 off x5 sets

150 Banded Pull Aparts Landmine twists, 3x15reps 25/15#

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