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Monday January 4, 2015 CrossFit Stapleton- Denver, CO

NEW YEAR = NEW GOALS 

newyear

Happy New Year CFS! Lets start this year off right by setting some individual goals for ourselves.

We have set up a 2016 ‘GOAL BOARD’ for you all, by the CrossOver Symmetry Bands!!

When you come in this week please write in your name and top 3 fitness/health goals you would like to set for yourself.

Writing down your goals is the first step you need to make towards achieving that goal!

The CFS staff will review everyones goals and try our best to help you reach them. 

Lets have a great year CFS!

CROSSFIT CLASSES:

Performance-

A. Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Rope Climb x 1-2 ascents
Station 2 – Strict Handstand Push-Ups x max unbroken reps
Station 3 – Alternating Pistols x 20 reps

B. Complete as many rounds and reps as possible in 10 minutes of:
5 Chest-to-Bar Pull-Ups
10 Ring Dips
15 Wall Ball Shots (20/14 lbs)

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Fitness-

A. Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Strict Supinated-Grip Pull-Ups/Ring Rows x 6-12 reps @ 21X0
Station 2 – L-Seated DB Presses x 8-12 reps
Station 3 – Alternating Bowler’s Lunges x 20 reps

B. Complete as many rounds and reps as possible in 10 minutes of:
5 Elevated Ring Rows
10 Push-Ups
15 Wall Ball Shots

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BOOTCAMP RX CLASS:

A. 3 sets NOT for time:

10 Goblet Squats – increase weight each set

20m partner wheel barrow walk (P1 down 20m  P2 back 20m) SUB= Bear Crawl

B. 5 Rounds For Time:

10 KB Swings

6 Burpee Box Jump Overs (24/20)

10 HR Push-ups

200m Row

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