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Friday July 28, 2017 CrossFit Stapleton- Denver, CO

Come on a Fun Hike With CFS?!?!?

Saturday July 29th with RJJ!

Mark Your Calendars!!

Tougher and Longer Than Last Year!!

8.3 Miles Total, 3600′ of Elevation Gain

Details:

*****High clearance 4 wheel drive vehicles are recommended for anyone who wants to drive, route to the trailhead has some serious holes and ruts. We are taking i70 west to the Bakerville exit.******

Trailhead is a bit farther than before, so anyone planning to carpool needs to meet at the gym at 4am. If the early start doesn’t interest people there is the option to head up the night before and camp near the trailhead. 

With the double summit (long exposure time) and chances for severe weather, everyone should be ready to cut the hike short if needed. Goal is always to hike another day.

Same equipment requirements as last year, just more food and a bit more water.

I would recommend everyone bring their favorite non chocolate candy to keep in the cars for when we finish, help restore some energy for the drive back.

Hopefully only an hour (planning for possibly two hours) more hiking than Beirstadt.

 

Required gear:

Hydration pack ~2 L,

appropriate snacks (trail mix/fruit/peanut butter/etc),

sunscreen and glasses,

appropriate hiking boots,

rain shell, hat, trekking poles optional. Dress smart, will be cold at the start and hot when we are working and descending.

 

 

CROSSFIT CLASSES:

Performance-

A. Four sets of:

Deadlift x 5 reps

Rest 20 seconds

L-Seated Dumbbell Press x 5 reps

Rest 3 minutes

B. For time:

10 Strict Handstand Push-Ups

20 Thrusters (95/65 lbs)

30 Kettlebell Swings (32/24 kg)

40/30 Calories of Assault Bike or Rowing

30 Kettlebell Swings (32/24 kg)

20 Thrusters (95/65 lbs)

10 Strict Handstand Push-Ups

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Fitness-

A. Four sets of:

Deadlift x 5 reps

Rest 20 seconds

L-Seated Dumbbell Press x 5 reps

Rest 3 minutes

B. For time:

10 L-Seated DB presses

20 DB Thrusters

30 Russian Kettlebell Swings

40/30 Calories of Assault Bike or Rowing

30 Russian Kettlebell Swings

20 DB Thrusters

10 L-Seated DB presses

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

BOOTCAMP RX CLASS:

A. For time:

10 L-Seated DB presses

20 DB Thrusters

30 Russian Kettlebell Swings

40 DUs

50 Burpees

40 DUs

30 Russian Kettlebell Swings

20 DB Thrusters

10 L-Seated DB presses

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