Call Us: 315-489-7445 | Member Login

Friday February 3, 2017 CrossFit Stapleton- Denver, CO

Drink & Stretch is TONIGHT at 6:15PM with Lora!!

wine and yoga

Use the Link Below to Sign Up!

https://crossfitstapleton.sites.zenplanner.com/event.cfm?eventId=892AC7A6-9AF9-41DD-BCC2-64B4E2A2A136

Hope to see you all there!!

 

CROSSFIT CLASSES:

Performance-

A. Every two minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 5 reps @ 45-55% of 1-RM

*Set 2 – 5 reps @ 55-65%

*Set 3 – 3 reps @ 65-75%

*Set 4 – 2 reps @ 75-85%

*Set 5 – 2 reps @ 80-90%

Immediately followed by…

Every two minutes, for 4 minutes (2 sets):

Back Squat x 8-10 reps @ 73-78%

B. Three rounds for time of:

10 Bar-Facing Burpees Over the Barbell

15 Thrusters (95/65 lbs)

20 Pull-Ups

———————————————————————————————————–

Fitness-

A. Every two minutes, for 10 minutes (5 sets):

Back Squat x5 (moderately heavy)

Immediately followed by…

Every two minutes, for 4 minutes (2 sets):

Back Squat x3 reps (a bit heavier)

B. Three rounds for time of:

10 Burpees

15 DB Thrusters

20 Ring Rows

———————————————————————————————————–

BOOTCAMP RX CLASS:

A. 4 Rounds for Time:

10 Burpees

15 DB Thursters

20 Pull-ups

30 Mountain Climbers

B. Coaches Choice – Core Cash-out

———————————————————————————————————-

 

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text