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HAPPY NEW YEAR (1/3/17) CrossFit Stapleton – Denver, CO

HAPPY NEW YEAR CROSSFIT STAPLETON!

2017

We hope you all enjoyed your time off of work, school, etc.

It is now time to get back on track!!! 

Please come to the gym this week with 3-5 goals in mind for 2017 (CrossFit/Nutrition/Etc. specific) as we will be recording these goals on our NEW 2017 Goal board. The staff will be using these goals to help structure our programming to best suit your needs! There will be time at the end of all classes this week to allow you to record your goals on the board.

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Quarterly benchmark testing days!!!

wodlog

Starting THIS friday we will be testing the following every quarter at CFS: 

The Baseline WOD – For Time: 

500m row

40 Air Squats

30 Sit-ups

20 Push-ups

10 Strict Pull-ups

One Rep Max:

Snatch

Clean and Jerk

Mark your calendars for January 6th (THIS FIRDAY!), April 7th, July 7th, October 6th – These are the days we will be RE-TESTING these benchmarks!

CROSSFIT CLASSES: 

Performance-

A. Four sets of:
Split Stance Romanian Deadlift x 6-8 reps each leg @ 4011
Rest 60 seconds
L-Sit x 60 seconds
(if you cannot hold for 60 seconds unbroken, accumulate the time in as few sets as possible)
Rest 60 seconds

B. Five sets of:
15 Russian Kettlebell Swings
10 Box Jumps or Step-Ups
Rest 60 seconds between sets

Swing a “heavy” kettlebell, and jump to a “tall” box. Challenge yourself. These are designed to be short, intense intervals with incomplete rest.

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Fitness-

A. Four sets of:
Split Stance Romanian Deadlift x 8 reps each leg @ 4011
Rest 60 seconds
L-Sit Hold on rings x 60 seconds
(if you cannot hold for 60 seconds unbroken, accumulate the time in as few sets as possible)
Rest 60 seconds

Five sets of:
15 Russian Kettlebell Swings
10 Box Jumps or Step-Ups
Rest 60 seconds between sets

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Competition-

A. Establish a 1-RM Shoulder to Overhead

The barbell may be taken from blocks or a rack.

B. For time:
100 Double-Unders
15/12 Ring Muscle-Ups
100 Double-Unders

C. Complete as many rounds and reps as possible in 3 minutes of:
9 Chest-to-Bar Pull-Ups
9 Overhead Squats (115/75 lbs)

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BOOTCAMP RX CLASS:

A. Five sets of:
15 Kettlebell Swings
10 Wall Balls (20/14)

     300m run (little loop)
– Rest 2 minutes between sets

Score = Each round time

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