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Friday July 17, 2015 CrossFit Stapleton- Denver, CO

WHATS GOIN’ ON?

Summer of fun calendar!

bearkpeakfromafar

We are excited to announce the following for our ‘field  trip dates’ for the reminder of the Summer.

Dates/Destinations: 

Sunday July 26- RJJ Inspired Hike (Bear Peak Hike)

Sunday August 9- Red Rocks
Sunday August 23- Eldorado Canyon Trail (Boulder)
Sunday September 6- Final field trip of the summer.. Something awesome!!! Stay Tuned!
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Please mark your calendars…

We will be carpooling to these destinations and leaving together from CFS.

Details will be posted one week out from each event.

We are looking forward to exploring some of the amazing places CO has to offer us!

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– NEXT SUNDAY 7/26 –

– Bear Peak Hike –

WE WILL BE LEAVING CFS AT 6AM…This will be a long one!!! 

We need to be at the trail head at 7am.. the hike is about 7.5 miles round trip.

RJJ will post a required gear list at the Gym on the white board…

You don’t want to miss out on this one! Coach Rich will be your guide!

CROSSFIT CLASSES: 

Performance-

A. “Gymnastics Challenge”

Complete as many reps as possible for each of the following:

2 Minutes of Muscle-Ups

Rest 60 seconds

2 Minutes of Alternating Pistols with Kettlebell (24/16 kg)

Rest 60 seconds

2 Minutes of Strict Handstand Push-Ups (or L-Seated DB Press)

Rest 60 seconds

2 Minutes of Strict Supinated-Grip Chest-to-Bar Pull-Ups

Rest 60 seconds

2 Minutes to establish a max effort L-Sit Hold

(you only get one attempt to hold for as long as possible)

– Compare results to April 9, 2015.

B. Every minute, on the minute, for 21 minutes:

Minute 1 – 12 Walking Lunges with Kettlebells (24/16 kg)

Minute 2 – 8 Burpee Box Jump-Overs (24″/20″)

Minute 3 – 10 Toes to Bar

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Fitness-

A. Every minute, on the minute, for 12 minutes:

Minute 1 – Supine Ring Rows x 8 reps @ 2111

Minute 2 – L-Seated DB Press x 8 reps @ 2011

Minute 3 – Tempo Push-Ups x 10 reps @ 1111

B. Every minute, on the minute, for 21 minutes:

Minute 1 – 12 Walking Lunges with Kettlebells

Minute 2 – 8 Burpee Box Jump-Overs

Minute 3 – 8 Toes to Bar

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BOOTCAMP RX CLASS: 

WOD:
AMRAP 12 Minutes:
20 Ball Slams (30/20)
20 KB Swings (55/35)
20 Burpees
MyZone: Pace/ Yellow

Rest 3-4 minutes… then… 

For Time:
200m Run
10 Wallballs (20/14)
10 DB Snatches (5 per arm) (30/20)
10 Pushups
15 Box Jumps (24/20)
MyZone: Sprint/ Red

*Rest to Recovery… then, go again!

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