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Monday July 13, 2015 CrossFit Stapleton- Denver, CO

Got Open Gym?

OG

Heck ya we do!!

New hours starting TODAY!

A.M. Open Gym-

5am-1pm (Monday/Wednesday/Friday)
5am-11am (Tuesday/Thursday)

P.M. Open Gym-

4pm-8pm (Monday-Thursday)
4pm-7pm (Friday)

See you at the Gym!!!

 

 

 

CROSSFIT CLASSES: 

Performance-

A. Every 4 minutes, for 20 minutes (5 sets):

Back Squat @ 20X2

*Set 1 – 5 reps @ 60%

*Set 2 – 4 reps @ 70%

*Set 3 – 3 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – Max Reps @ 85%

For the max reps sets, stick to the prescribed tempo, and if the rest at the top exceeds two seconds, terminate the set.

Use the rest periods between sets to address upper body mobility or activation drills of your choice – e.g., Ring Pec Stretch, Reverse Snow Angels, Nose-to-Wall Handstand Holds, etc….

B. For max reps/meters:

2 minutes of Rowing for Meters

Rest 60 seconds

2 minutes of Box Jump-Overs (24″/20″)

Rest 60 seconds

2 minutes of Dumbbell Thrusters (55/35 lbs)

Rest 60 seconds

2 minutes of Rowing for Meters

Post scores for each portion.

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Fitness-

A. Every 2 minutes, for 18 minutes (3 sets of each):

Station 1 – Back Squat x 8-10 reps @ 30X1

Station 2 – Nose-to-Wall Handstand Hold x 60 seconds

Station 3 – Reverse Snow Angels x 15-20 reps

B. For max reps/meters:

2 minutes of Rowing for Meters

Rest 60 seconds

2 minutes of Box Jump or Step-Overs

Rest 60 seconds

2 minutes of Dumbbell Thrusters

Rest 60 seconds

2 minutes of Rowing for Meters

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BOOTCAMP RX CLASS:

Tabata for Total Reps:
KB Swings (24/16)
Prison Squats (45/35)
DB Push Press (30/20)
MyZone: Pace/Yellow

Rest 3 minutes…then…

4 Rounds for Time:
400m Run
10 DB Thrusters (30/20)
10 Renegade Rows (30/20)
20 DUs
MyZone: Pace/ Yellow/Red

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