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Friday November 9, 2018, CrossFit Stapleton – Denver, CO

8
Nov

Friday November 9, 2018, CrossFit Stapleton – Denver, CO

BRING A FRIEND ALLL NOVEMBER + and get 50% off of your December Membership! 

 
We are quickly approaching the ‘Season of Giving’ AND we would love to give you an opportunity to GIVE the gift of CrossFit Stapleton to a friend or family member who you think might benefit from our community.
Starting November 1st we will be opening our doors to anyone you would like to bring in!
ALL month they can try CFS – on the house!
If your buddy decides they just love it here as an added gift – We will give them an unlimited December membership for 50% off! 
As a THANK YOU to you, YOU will receive 50% off of your December membership as well. 
A few rules: 
1 – YOU must attend any and all classes your friend / family member attends.
2 – We will need to set them up with a temporary profile in Push Press for the month of November so they can check in !
3 – They will need to run through a MINI 30 minute assessment with Tay prior to their first day of class.
Please email tayler@crossfitstapleton.com with questions !
If you already know who you would like to bring in for a month email tayler@crossfitstapleton.com and include your friends name and contact information. 
 
YAY FOR GIVING! 

CROSSFIT CLASSES: 

Performance- 

A. Every 90 seconds, for 24 minutes (4 sets):
Station 1 – Single-Leg Squat (“Pistols”) x 6 reps each leg @ 2111
Station 2 – Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111
Station 3 – Barbell Roll-Outs x 10 reps @ 3010
Station 4 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111

 

B. For max reps:
4 Minutes of Dumbbell Burpee Box Step-Overs (55/35 lb DBs over 20″ box)

Rest 60 seconds, and then…

 

C. For max calories:
4 Minutes of Rowing or Assault Bike

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Fitness-

A. Every 90 seconds, for 24 minutes (4 sets):
Station 1 – Bowlers Lunge (can load w/ KB!) x 6 reps each leg @ 2111
Station 2 – Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111
Station 3 – Low Ring Body Saws x 10 reps @ 3131
Station 4 – Supinated-Grip Bent-Over DB Row x 6-8 reps @ 2111

 

B. For max reps:
4 Minutes of Burpee Box Step-Overs

Rest 60 seconds, and then…

 

C. For max calories:
4 Minutes of Rowing or Assault Bike

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

BOOTCAMP RX CLASS:

A. 4 Rounds:

A1. 1-2 Legged/Legless Rope Climbs

A2. 3 Hollow Body Wall Walks 

 

B1. 5 Min AMRAP

10 Cal Row

15 KB Thrusters

– Rest 2

 

B2. 5 Min AMRAP 

30 Double Unders 

10 HSPU

– Rest 2

 

B3. 5 Min AMRAP

5 Bar Muscle Ups/ 10 Pull Ups+10 Push Ups

5 Devil Press (Push Up into Dual DB Snatch) 

– Rest 2

 

B4. 5 Min AMRAP

10 Burpees

10 Wall Balls

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