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Friday December 7, 2018, CrossFit Stapleton – Denver, CO

6
Dec

Friday December 7, 2018, CrossFit Stapleton – Denver, CO

 SUPPLY DRIVE REMINDER 

Our 2018 Supply Drive Ends SATURDAY – AT THE HOLIDAY PARTY!
Items we are collecting:
– Toothpaste
– Tooth Brushes
– Shampoo / Conditioner
– Soap
– Razors
– Deodorant
– Tampons / Pads
– Shaving Cream
– Dental Floss
– Cleaning Products (household)
– Etc.
A Few Suggestions/Thoughts: 
– Please bring in non-commercial sized items (IE: something we can easily fit into bags for these families to take home!)
– We can break apart ‘bulk’ individual items (toothbrushes / soap bars / etc) if bought in large packs together
– Amazon is a GREAT place to find inexpensive toiletries that work well for this drive AND you can ship them RIGHT to the gym (3700 Havana St. #218 Denver, CO 80239)*
*If you ship to the gym please NOTE what class you are ordering for on package (IE: AM or PM) so your team can get proper credit!

CROSSFIT CLASSES:

A. Every 90 seconds, for 30 minutes (4 sets):

Station 1 – 20/15 Calories of Assault Bike

Station 2 – 15 Burpee Box Jump-Overs (24″/20″)

Station 3 – 250 Meter Row

Station 4 – 20 Single-Arm DB Snatches (55/35# – 10 each side)

Station 5 – 20 Single-Arm DB Overhead Walking Lunges (55/35# – 10 steps each side)

 

NOTES:                 

– Your goal should be to finish this entire workout without falling short in any interval. If the prescribed repetitions or distances are unattainable, please adjust the reps such that you are able to complete the first round relatively comfortably, and by the final round you will be challenged both mentally and physically.

– On the other hand, if the above prescription is too easy for your current level, please increase the number of repetitions/distances to ensure that your rounds match the desired levels of intensity noted above.

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Fitness –

A. Every 90 seconds, for 30 minutes (4 sets):

Station 1 – 15 Calories of Assault Bike

Station 2 – 15 Box Jumps

Station 3 – 200 Meter Row

Station 4 – 10-15 Burpees

Station 5 – 20 DB (farmers carry) Walking Lunges

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BOOTCAMP RX CLASSES:

A. A. 3 Rounds:

8-10 Strict Dips @ 32X1

10 Bent Over Rows @ 21X1

 

B. 3 Rounds:

Hammer Curls to Failure

8/leg Single Leg Hip Thrust @31X2

30 sec/side Side Plank W/ KB in top Hand 

 

C. 20 Min AMRAP:

5 Strict Pull Up (or elevated ring rows)

10 DB Floor Press

10 Burpee Box Jump Overs

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