Monday February 27, 2017 CrossFit Stapleton- Denver, CO

Warm Welcome to Michelle!!

Michelle Evans is a licensed professional counselor in the state of Colorado. Michelle works with children and adolescents at a local eating disorder treatment facility and works to empower the families of the children/adolescents in the facility. Michelle was born and raised in St. Louis, MO and is a HUGE Cardinal’s and Blues fan!! Michelle was a collegiate athlete and has developed a strong interest in CrossFit. Michelle is very excited to be a part of CrossFit Stapleton family and is very much looking forward to developing a home away from home amongst all of the members at CrossFit Stapleton.

Michelle will be providing childcare at CFS EVERY Saturday from 8-10AM for CFS clients –

FREE of Charge!!!!!! 

 

CROSSFIT CLASSES:

Performance-

A. Every two minutes, for 12 minutes (6 sets):

Back Squat

*Set 1 – 5 reps @ 55%

*Set 2 – 5 reps @ 65%

*Set 3 – 3 reps @ 75%

*Set 4 – 2 reps @ 85%

*Set 5 – 2 reps @ 90%

*Set 6 – 1 rep @ 95%

Then rest two minutes before starting…

Every 3 minutes, for 6 minutes (2 sets) of:

Back Squat x 1 rep @ 101-105% of previously tested 1-RM

B. Complete as many rounds and reps as possible in 15 minutes of:

30 Wall Ball Shots (20/14 lbs)

30 Pull-Ups

30 Kettlebell Swings (24/16 kg)

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Fitness-

A. Every two minutes, for 18 minutes (6 sets):

Back Squat – 9×3 @ 12×2 (moderate load)

B. Complete as many rounds and reps as possible in 15 minutes of:

30 Wall Ball Shots

30 Ring Rows

30 Russian KB Swings

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BOOTCAMP RX CLASS:

A. 30min AMRAP

30 Wall Ball Shots

15 Pull-ups

30 Sit-ups

15 Box Jumps

300m run (small loop)

B. Mobility Cash-Out

– Coaches choice

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