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Monday April 4, 2016 CrossFit Stapleton- Denver, CO

NEW CLASSES ALERT!

new-class-alert

We are VERY excited to announce that over the next two weeks we will be adding three additional YogaRX classes AND Two NEW BootcampRX classes to our current schedule!

Starting this week (4/4)We will  be offering…

YogaRX:

Monday-Thursday at 6:15PM (New Classes Tuesday/Thursday 6:15PM!)

Tuesday &  Thursday at 5AM

Saturday 7 & 8:15AM (New Class Saturday 8:15AM!)

Starting the following week (4/11)We will  be offering…

BootcampRX: 

Monday-Friday 5:30AM! (New classes Tuesday/Thursday 5:30AM)

Ann L – Tuesday 5:30AM

Kim E – Thursday 5:30AM

Please help me welcome Michelle (YogaRX) and Ann L (BootcampRX) to the staff!!!! 

We are also SO excited to have Kim back for the morning bootcamps!!!!

Kim, Ann, and Michelle will be filling in to teach these new classes.

IF YOU CURRENTLY HAVE A 3X/WEEK MEMBERSHIP AND WOULD LIKE TO UPGRADE TO UNLIMITED PLEASE EMAIL TAYLER@CROSSFITSTAPLETON.COM

CROSSFIT CLASSES: 

Performance-

A. Every 2 minutes, for 20 minutes (10 sets):
High Hang Snatch + Hang Snatch

Build over the course of the 10 sets to something heavy for today

B. Three rounds for time of:
5 Bar Muscle-Ups (or 10 Strict Chest-to-Bar Pull-Ups)
10 Deadlifts (275/185 lbs)
50 Double-Unders

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Fitness-

A. Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 – Romanian Deadlift (with DBs or BB) x 6 reps @ 3011
(stick to the tempo – 3 second descent)
Station 2 – Supine Ring Row x 8 reps @ 2111
(get as horizontal as possible)
Station 3 – L-Seated Dumbbell Press x 8 reps @ 2111
(increase load from last Monday’s sets of 10 reps)

B. Three rounds for time of:
5 Renegade Rows
10 Strict Pull-Ups
20 Walking Lunges with DBs
(use the same weight DB as you choose for Renegade Rows)

Renegade Row = Push-Up, Row Left, Push-Up, Row Right

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BOOTCAMP RX CLASS:

A. 4 Rounds for Time:

10 Pull-ups

50 DUs

10 T2B

500m Run/Row (coaches call)

B. 5min AMRAP:

10 KB Snatches

5 Burpees

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