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Friday September 28, 2018, CrossFit Stapleton – Denver, CO

27
Sep

Friday September 28, 2018, CrossFit Stapleton – Denver, CO

MIGRATING FROM ZENPLANNER TO PUSH PRESS (Client Management System)

With the transition over to Beyond the Whiteboard (BTWB) workout tracking system we have been looking into a more streamline client management system (membership portal / attendance tracker / retail portal / etc)  that will better accommodate you and pair up nicely with BTWB. PushPress has stood up strongly above Zenplanner and we have made the decision to switch! 

If you have not yet taken action on setting up your PushPress profile and updating your credit card please do so! 

You have all received a unique email with a link guiding your through transition steps. 

If you have NOT received a migration request email – please reach out to TAYLER@CROSSFITSTAPLETON.COM for assistance. 

Thank you for your help!!! 

 

CROSSFIT CLASSES:

Performance-

A. In teams of two, alternating full rounds, complete five rounds each of:
10 Power Cleans (115/75 lbs)
15 Shoulder to Overhead (115/75 lbs)
20 Alternating Reverse Lunges (115/75 lbs)

 

B. Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)
Station 2 – 60 seconds of Side-Plank Hold (Left Side)
Station 3 – 60 seconds of Band Pull-Aparts
Station 4 – 60 seconds of Side-Plank Hold (Right Side)

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Fitness-

A. In teams of two, alternating full rounds, complete five rounds each of:
10 Hang Power Cleans
15 Push Presses
20 Body Weight Lunges

 

B. Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)
Station 2 – 60 seconds of Side-Plank Hold (Left Side)
Station 3 – 60 seconds of Band Pull-Aparts
Station 4 – 60 seconds of Side-Plank Hold (Right Side)

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 BOOTCAMP RX CLASS:

A. 4 Rounds:

A1. 8/Arm Single Arm Ring Row

A2. 10 Zottman Curls @ 2121

A3. 30 Sec Hollow Body Hold W/ Light dumbbell between hands and feet

 

 

B. For Time- 10-9-8-7-6-5-4-3-2-1:

Ring Push Up

30m Farmers Carry After each set (HEAVY!)

  • Rest 4Minutes

 

 

C. For Time – 10-9-8-7-6-5-4-3-2-1

Feet Elevated Ring Row/Pull Up

Floor Press

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