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Friday September 4, 2015 CrossFit Stapleton- Denver, CO

End of Summer 14er Adventure TODAY!!

with Coach Richard James Jura!

Mount_Bierstadt

Details:

– LEAVING THIS MORNING

– Leaving CFS at 5am SHARP

– Mt. Bierstadt (‘easy’ 14er)

Summit Elev.:14,060 feet

Trailhead Elev.:11,669 feet

Elevation Gain:2,850 feet

RT Length:7.00 miles

Trailhead:Guanella Pass New Update

More info HERE

For those of you are planning on hiking Mt. Bierstadt with Rich here is the required gear list!

  • Hydration system with a minimum of 2-3 liters.
  • Appropriate hiking boots or shoes.
  • Rain shell.
  • Nutrition appropriate for 5+ hours of work.
  • Hat and sun glasses required.
  • Sunscreen required.
  • Trekking poles highly recommended.
  • Light/packable mid layer jacket/longsleeve in case the temps are cold at the start.

Please email Rich (richard.jura@gmail.com) with any questions or concerns…

 

 

CROSSFIT CLASSES: 

Performance-

A. Every 3 minutes, for 15 minutes (5 sets):

Front Squat

*Set 1 – 3 reps @ 65%

*Set 2 – 2 reps @ 75%

*Set 3 – 1 rep @ 80%

*Set 4 – 1 rep @ 85%

*Set 5 – 1 rep @ 90%

B. Three sets of:

Front Squat x 2-3 reps @ 85-90%

– Rest 20 seconds

Pull-Ups x Max Unbroken Reps

– Rest 3 minutes

C. In teams of three, with only one person per station, complete 4 sets each of:

Row 250 Meters

10 Burpee Box Jump-Overs (24″/20″)

10 Thrusters (75/55 lbs)

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

Fitness-

A) Four sets of:

Front Squat x 6-8 reps @ 30X1

– Rest 60 seconds

Strict Pull-Ups x Max Unbroken Reps @ 21X0

– Rest 60 seconds

Trap 3 Raise x 8-10 reps each arm @ 2110

– Rest 60 seconds

Plank from Elbows x 45-60 seconds

– Rest 60 seconds

B) In teams of three, with only one person per station, complete 4 sets each of:

Row 250 Meters

10 Burpee Box Step-Overs

10 Thrusters

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

BOOTCAMP RX CLASS: 

WOD – For Time:
400m Run
THEN 21-15-9
KB Swings (55/35)
Prison Squats (45/35)
400m Run
THEN 21-15-9
Pullups/Ring Rows
Pushups
400m Run
THEN 21-15-9
V-ups
Ball Slams (30/20)
400m Run
MyZone: Endurance – Yellow/ Red

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