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Monday April 17, 2017 CrossFit Stapleton- Denver, CO

Is the ‘Dad Bod’ (or Mom Bod) Really In? 

Our Guess is NO! 

LINK– Stapletonion Article!!

Join CFS THIS May for a 28 Day Shred Challenge!

Lets get HOT for the Stapleton Pool Scene This 2017 Season.  

Week 1 – Aviator (1st-7th)

Week 2 – Jet Stream (8th-14th)

Week 3 – F15 (15th-21st)

Week 4 – Puddle Jumper (22nd-28th) 

Here’s the Plan:

Each week will have a Stapleton Pool Theme that will comprise of a NEW ‘challenge’! There will be rules, benchmarks, penalties, and prizes! 

This challenge will begin on Monday May 1st and end on Sunday the 28th – SO WE CAN SHOW OFF OUR HOT BODS AT THE POOLS ON OPENING DAY MONDAY MAY 29TH

Be prepared to clean up your diet, sweat your face off, get your YOGA ON, do a ton of midline work, and say Bye Bye to alcohol (for a bit). 

Registration Starts Monday 4/24 on the whiteboard in the main gym area.

Registration ends Friday 4/28 at 6PM

TIME TO GET YOUR DAD/MOM BOD GONE!!!

 

Happy Monday

 

 

 

CROSSFIT CLASSES:

Performance-

A. Every 90 seconds, for 6 minutes (4 sets):

High Hang Snatch x 2 reps @ 50-65% of 1-RM Snatch

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):

Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):

Snatch x 1 rep @ 80+% of 1-RM Snatch

– Increase the loading on the barbell each set, allowing the initial positional work

to help you build into heavy loading for your full snatches from the floor.

B. Complete as many rounds and reps as possible in 9 minutes of:

30 Double-Unders

6 Snatches (135/95 lbs)

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Fitness-

A. Every 90 seconds, for 6 minutes (4 sets):

High Hang Power Snatch x3

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):

Hang Power Snatch x2

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):

Snatch x 1 rep @ 80+% of 1-RM Snatch

– Increase the loading on the barbell each set, allowing the initial positional work

to help you build into heavy loading for your full snatches from the floor.

B. Complete as many rounds and reps as possible in 9 minutes of:

30 Double-Unders

6 Snatches (135/95 lbs)

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

BOOTCAMP RX CLASS:

A. 9min AMRAP:

30 DUs

12 KB Snatches

– Rest 5 minutes

B. 9min AMRAP:

20 DUs

10 KB Thrusters

– Rest 5 minutes

C. 9min AMRAP:

10 DUs

5 DB Walking Lunges

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