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Monday January 18, 2015 CrossFit Stapleton- Denver, CO

– NEW YogaRX Classes –

FULL SCHEDULE STARTS THIS WEEK! 

YOGA

Monday & Wednesday – 6pm

Tuesday & Thursday – 5am

 Saturday at 7am

These yoga classes will be geared towards our programming! Amanda will study our CF & BC programming a week ahead of time and design her classes to help prep your body (or recover!) from what we are focusing on that particular week (IE: shoulders/hips/etc.). If you are currently struggling with mobility, recovery, breathing, etc., this will be a GREAT addition to your training schedule!

We have been working on setting up the front conference room to be a very cozy and zen like yoga studio!!! We can only fit 8 people in the room… so classes will be capped at 8 (sign up ahead of time in ZP – Please email  Tayler@crossfitstapleton.com with any issues).

Those with an Unlimited membership (student & couples unlimited included) will have full access to all yoga classes we offer at no extra charge. Those with a 3x/week CrossFit or BootcampRX membership can pay $10/class or upgrade to an Unlimited membership An increase in $26.50 will get you access to unlimited CF/Bootcamp & Yoga.

We will also be offering a $50/month YogaRX ONLY membership. Tell your friends and family!

ENJOY

CROSSFIT CLASSES: 

Performance-

A. Every two minutes, for 12 minutes (6 sets of):
Snatch Balance x 1 rep

B. Complete as many rounds and reps as possible in 10 minutes of:
5 Shoulder to Overhead (155/105 lbs)
10 Box Jumps (24″/20″)
15 Kettlebell Swings (24/16 kg)

C. Every minute, on the minute, for 6 minutes:
Minute 1 – 5-6 Supine Ring Rows @ 5112
Minute 2 – 25 yard Bottom’s Up Kettlebell Carry each arm

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Fitness-

A. Three sets of:
Good Mornings x 6-8 reps @ 3011
Rest 45-60 seconds
Renegade Rows x 5 reps
Rest 45-60 seconds
Half-Turkish Get-Ups x 5-6 reps each arm
Rest 45-60 seconds
Double-Under Practice x 60 seconds

B. Complete as many rounds and reps as possible in 10 minutes of:
5 Shoulder to Overhead
10 Box Jumps
15 Kettlebell Swings

C. Two sets of:
200 Meter Farmer’s Carry
Rest as needed

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BOOTCAMP RX CLASS:

A. Three sets of:
10x Superman hold @ 3011 (3 second hold at the top)
Rest 45-60 seconds
30x russian twists (two count)
Rest 45-60 seconds
Half-Turkish Get-Ups x 5-6 reps each arm
Rest 45-60 seconds
:60 AMRAP DUs

B. Complete as many rounds and reps as possible in 15 minutes of:
250m row
10 Box Jumps
15 Kettlebell Swings

C. Two sets of:
200 Meter Farmer’s Carry
Rest as needed

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