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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