Call Us: 315-489-7445 | Member Login

Friday September 22, 2017 CrossFit Stapleton- Denver, CO

TICK, TOCK…. TICK, TOCK……

Image result for tick tock

Have You Registered Yet for the 2nd Annual CFS Pumpkin Games???????

Get Your Teams of 4 Together!! And Get Registered!!

DETAILS

Register as a full team (4 people, 2 guys/2 girls) 

$150/team 

OR register as a ‘free agent’ and you will be placed on a team! 

In Addition!

Volunteer/Judge/Etc. Registration is also open!!  

More Pumpkin Games Details on the Whiteboard!! 

Or Ask any of the Coaches!!

 

 

CROSSFIT CLASSES:
Performance-
A. Four sets of:
Deadlift x 4-6 reps @ 3111
(open hands at the bottom of the deadlift, then close them and lift again)
Rest 20 seconds
Strict Handstand Push-Ups x Max Reps
(if you cannot get 8 reps or more, accumulate until you get 8 reps)
Rest 3 minutes
B. Three sets for max reps of:
45 seconds of Kettlebell Swings (32/24 kg)
15 seconds Rest
45 seconds of Burpees
15 seconds Rest
45 seconds of Push Press (95/65 lbs)
15 seconds or Rest
———————————————————————————————————————
Fitness-
A. Four sets of:
Deadlift x 6 reps @ 3111
(open hands at the bottom of the deadlift, then close them and lift again)
Rest 20 seconds
Seated DB Press x Max Reps
(if you cannot get 8 reps or more, accumulate until you get 8 reps)
Rest 3 minutes
B. Three sets for max reps of:
45 seconds of Russian Kettlebell Swings
15 seconds Rest
45 seconds of Burpees
15 seconds Rest
45 seconds of DB Push Press
15 seconds or Rest
———————————————————————————————————————
BOOTCAMP RX CLASS:
A. Five sets for max reps of:
60 seconds of Kettlebell Swings
15 seconds Rest
60 seconds of Burpees
15 seconds Rest
60 seconds of Push-ups
15 seconds or Rest
B. For Time:
1000m run
30 KB SDHP
———————————————————————————————————————

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text