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Monday December 28, 2015 CrossFit Stapleton- Denver, CO

NEW YEARS WEEK SCHEDULE CHANGES

Thursday (New Years Eve) – 12/31 – 8am Class ONLY

Friday (New Years Day) – 1/1/16 – NO Classes

Saturday – 1/2/16 – 7 &  8am Classes (Normal Schedule)

2016

– New Years Goals –

PS- Start thinking about what your 2016 CrossFit/Bootcamp Goals are going to be.

We will be recording your fitness goals for the New Year on a permeant ‘CFS GOAL’ board this week!!!

 

CROSSFIT CLASSES: 

Performance-

A. Every two minutes, for 20 minutes (10 sets) of:
Clean & Jerk x 1.1
(rest 10 seconds between singles)

Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+

B. Three rounds for time of:
10 Ground to Overhead (135/95 lbs)
400 Meter Run

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Fitness-

A. Every 2 minutes, for 20 minutes (10 sets, 5 of each):
Odd Sets – Deadlift x 6 reps @ 3111
Even Sets – Dumbbell Bench Press x 6 reps @ 2011

B. Three rounds for time of:
5 Burpees
15 Kettlebell Swings
400 Meter Run

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BOOTCAMP RX:

A. Every two minutes for 20 minutes (10 sets):

1- 30 DUs (sub= 30 stick jumps)

2- :45 High Plank

B. 10min AMRAP:

10 Burpees

20 KB Swings

40m (10m down 10m back x2) shuttle sprint

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