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Monday January 26, 2015 CrossFit Stapleton- Denver, CO

The 2015 Quick Start Challenge is well underway!

The leaderboard is impressive with several athletes hovering around the goal of 3,000 MEPs! The three sitting at the top of the leaderboard are Jason A., Steph W. and T Money! 

**Are you wearing your MyZone belt for activities outside of the gym? If so, what activities have you been doing to earn extra MEPs outside of CrossFit Stapleton? Comment below!**

Watch this great video on MyZone and see how CFS is leading the way to bring your fitness to the next level!


https://www.youtube.com/watch?v=eTs99nuq5yY

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CROSSFIT CLASSES: 

A. Deadlift

*Set 1 – 10 reps @ 50% of 1-RM

*Set 2 – 10 reps @ 60%

*Set 3 – 10 reps @ 70%

*Set 4 – 8 reps @ 75%

*Set 5 – 6 reps @ 80%

Rest 2-3 minutes between sets.

 

B. On a running clock:

Every minute, on the minute, for 14 minutes:

Odd minutes:  3 Touch and Go, Power snatches – 50-65%

Even minutes: 8 Bar-Facing Burpees

 

C. On a running clock:

Every minute, on the minute, for 14 minutes:

Odd minutes:  Row for max calories

Even minutes: 15 KBS – 55/35#

 

BOOTCAMP RX CLASS: 

WOD 1 – Team Pace:
Teams of 4:
16 Minutes for Total Reps:
-1 min. per station, 1 person per station, partners will switch every minute
Situp and Press (30/20)
Box Jumps (24/20)
Double Unders (sub tuck jumps)
KB Static Hold (“pet rock”, 35/25)

 

WOD 2 – Partner Pace:
Teams of 2
For time, 1 person works, one person rests – switch as needed
150 Squats
120 Push-ups
100 Burpees
50 Ring Rows
400 m. run as a team

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