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Monday January 23, 2017 CrossFit Stapleton- Denver, CO

 

announcements3

 CFS is happy to announce the addition of Kayla to the Amazing Coaching Staff!!

We are so excited to have her apart of CFS team!!

 

Bumps Club

Bumper’s Barbell Club is BACK!!

This is a barbell club that will meet every Saturday at 9AM to lift some heavy weights and learn new accessory movements.  

This class will be led by Kayla!!

***Mark You Calendars!!***

Open Gym is back on Saturdays from 7am-11am!

 

CROSSFIT CLASSES:

Performance-

A. Every two minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 5 reps @ 45-55% of 1-RM Back Squat

*Set 2 – 5 reps @ 55-65%

*Set 3 – 3 reps @ 65-75%

*Set 4 – 2 reps @ 75-80%

*Set 5 – 2 reps @ 80-85%

Immediately followed by…

Every two minutes, for 4 minutes (2 sets):

Back Squat x 10 reps @ 70-75%

B. In teams of two, complete four rounds each of:

Row 500 Meters

50-Foot Walking Lunges with KB Farmer’s Carry (24/16 kg KBs)

50 Double-Unders

50-Foot Walking Lunges with KB Farmer’s Carry

– Partner B may begin rowing as soon as Partner A vacates the rowing machine. If

Partner B completes the 500 meter row before Partner A has completed the second set

of Walking Lunges, they must wait for their partner to return with the KBs before starting

their Walking Lunges.

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Fitness-

A. Every two minutes, for 14 minutes (7 sets):

Back Squat X5 @ 32X1

Immediately followed by…

B. In teams of two, complete four rounds each of:

Row 500 Meters

50-Foot Walking Lunges with KB Farmer’s Carry

:60 DU Attempts

50-Foot Walking Lunges with KB Farmer’s Carry

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BOOTCAMP RX CLASS:

A. With a buddy – 5 TOTAL Rounds For Time:

400m run

30 OH Walking Lunges w/ Plate (45/25)

400 run

30 Russian Twists w/ Plate (45/25)

50 DUs (or 100 SUs)

Partners must alternate stations throughout the WOD. IE: P1 rows, then P2 Lunges,

Etc.

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