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Monday December 17, 2018, CrossFit Stapleton – Denver, CO

16
Dec

Monday December 17, 2018, CrossFit Stapleton – Denver, CO

ON THE FIFTH DAY OF SAVINGS, TAYLER MADE SURE ALL OF THE ATHLETES RECEIVED…

30% OFF PROTEIN BAGS*, A PRE-WORK-OUT SAMPLE*, FREE 3” STICKERS*, GIFT CARDS FOR THEIR FRIENDS, AND A FULL VERY DISCOUNTED YEAR.
* = MUST BE REDEEMED ON THAT DAY.

Athletes who attend classes today will receive discounted offer if purchased TODAY!

Other Notes – 

Membership Offers, Gift Cards, Personal Training sessions (anything not related to the retail store), etc. can be purchased or redeemed at ANY time before the end of December 2018. 

 
HOLIDAY SCHEDULE REMINDER! 
Christmas Week: 
Monday 12/24 (Christmas Eve) 6AM & 9:30AM ONLY
Tuesday 12/25 (Christmas Day) NO Classes
Wednesday 12/26 NO 5:30AM or 5:30PM bootcamp (we will be running bootcamp ‘style’ classes at ALL day at our 5/6/9:30 AM, Noon, 5/6PM classes) – FREE Bring a friend day!
Thursday 12/27 – Back to regular schedule
New Years Week:
Monday 12/31 (New Years Eve) – 6AM & 9:30AM ONLY
Tuesday 1/1/2019 (New Years Day) – NO Classes
Wednesday 1/2/2019 NO 5:30AM or 5:30PM bootcamp (we will be running bootcamp ‘style’ classes at ALL day at our 5/6/9:30 AM, Noon, 5/6PM classes)- FREE Bring a friend day!
Thursday 1/3/2019 Back to regular schedule
Thank You ALL for allowing our staff to spend much deserved quality time with their families! 

CROSSFIT CLASSES:

A. Take 20 minutes to build to today’s 1-RM Snatch 

– If you’re newer to the Olympic lifts, spend 20 minutes working on good mechanics from various starting positions – starting with the high hang and only progressing down toward the floor as good mechanics allow (see ‘Fitness’)

 

B. Four sets for max reps/calories of:
:60 Assault Bike (for calories)
:30 Power Snatches (135/95#)
– Rest 3 minutes

– Push hard on these power intervals!

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Fitness –

A. Spend 20 minutes working on good SNATCH mechanics from various starting positions: 

– 5×5 High Hang       

– 3×5 Hang                  

-2×4 FULL (from the floor) 

 

B. Four sets for max reps/calories of:
:60 Assault Bike (for calories)
:30 HANG Power Snatches
– Rest 3 minutes

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BOOTCAMP RX CLASSES:

A. EMOM 30 (:40 on / :20 off):

Min 1: Row

Min 2: Box Step Up

Min 3: Assault Bike

Min 4: Ball slams

Min 5: Front Rack KB Hold (55/35)

 

B. KB FLOW 15 Min AMRAP: 

5 Jumping Deadlifts

5 Goblet Squats

5 Russian Swing

5 American Swings

5/arm SA-Clean and Jerk

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