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Monday April 30, 2018, CrossFit Stapleton – Denver, CO

29
Apr

Monday April 30, 2018, CrossFit Stapleton – Denver, CO

TWO ANNOUNCEMENTS 

1 – JOIN RJJ AT 4PM MONDAY/TUESDAY/WEDNESDAY for GYM-NASTY Class 

RJJs Gym-NASTY is progressing to the RINGS this month. If you are looking to get build your shoulder strength, increase your rang of motion, get super legit abdominals, and get a little bit out your comfort zone – THIS is the class for you. 

Treat these as stand alone strength/technique days or use them in conjunction with the 5pm CrossFit class – RJJ has designed these classes to allow for both. 

This new Rings focused class begins TODAY at 4PM. BE there! 

MAY CHALLENGE – STARTS TODAY! 

WEEK #1 – Monday (TODAY) April 30th – Sunday May 6th

WEEK #2 – Monday May 7th – Sunday May 13th 

WEEK #3 – Monday May 14th – Sunday May 20th 

Week #4 – Monday May 21st – Sunday May 27th

The 2018 May Challenge – WOD. EAT. SLEEP. REPEAT. 

The game will be scored by points. The athletes (male/female) with the most points at the end of the month wins.

You have until the END of today to get yourself registered for this!!!!

NOT REGISTERED YET?!

Email Tay (tayler@crossfitstapleton) OR sign up at the gym by the end of the day Monday!

 

 

CROSSFIT CLASSES:

Performance-

A. Every 3 minute, for 15 minutes (5 sets):
Strict Shoulder Press x 1 rep

(Suggested loads per set (by %): 80, 85, 90, 95, 95+)

Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:

Every 3 minute, for 6 minutes (2 sets):
Push Press x Max Reps @ 80-85% of today’s 1-RM

 

B. “Helen” – Three rounds for time of:
400 Meter Run
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups

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Fitness-

A. Every 3 minute, for 15 minutes (5 sets):
Strict Shoulder Press x 3 rep

THEN… Increase # SLIGHTLY

Every 3 minute, for 6 minutes (2 sets):
Strict Shoulder Press x 2

 

B. “Helen” – Three rounds for time of:
400 Meter Run
21 Kettlebell Swings
6 Jumping Pull-Ups w/ Negative


BOOTCAMP RX CLASSES:

A. 3 rounds:
4 Wall Walks with 5 second hold on top
30 Hollow Rocks
10/arm Up Right Rows

B. With a running clock…..
0:00-10:00:
1 Mile Run
Max Dumbbell Clean & Jerk in remaining time
10:00-13:00:
Rest


13:00-20:00:
800 Meter Run
Max Power Snatch in remaining time
20:00-23:00:
Rest


23:00-27:00:
400 Meter Run
Max Thrusters in remaining time

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