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Monday July 16, 2018, CrossFit Stapleton – Denver, CO

15
Jul

Monday July 16, 2018, CrossFit Stapleton – Denver, CO

Retail Store Announcements 

CFS ATHLETES!!!!

You can now grab ALL of your pre and post workout necessities right at the box! 

Kill Cliff and RX bars are now available AND Kill Cliff has launched a NEW energy, Drink Ignite, that you should all try! 

 

CROSSFIT CLASSES:

Performance-

A. For time:
80 Double-Unders
40 Russian Kettlebell Swings (2pd/55#)
20 Ring Dips
10 Bar Muscle-Ups
800 Meter Run
10 Bar Muscle-Ups
20 Ring Dips
40 Russian Kettlebell Swings
80 Double-Unders

– Compare results to January 24, 2018.

 

B. Every minute, on the minute, for 15 minutes (3 sets of each):
Minute 1 – Supine Ring Rows x 8-10 reps @ 2111
Minute 2 – Side Plank (Left) x 40 seconds
Minute 3 – Side Plank (Right) x 40 seconds
Minute 4 – Reverse Snow Angels x 15 reps (slow & controlled)
Minute 5 – Hollow Rocks or Hold x 30-40 seconds

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Fitness-

A. For time:
:90Double-UnderAttempts
40 Russian Kettlebell Swings
20 Bar/Box Dips (or tricep style push-ups)
10 Bar Muscle-Ups
800 Meter Run
10 Bar Muscle-Ups
20 Ring Dips
40 Russian Kettlebell Swings
80 Double-Unders

– Compare results to January 24, 2018.

 

B. Every minute, on the minute, for 15 minutes (3 sets of each):
Minute 1 – Supine Ring Rows x 8-10 reps @ 2111
Minute 2 – Side Plank (Left) x 40 seconds
Minute 3 – Side Plank (Right) x 40 seconds
Minute 4 – Reverse Snow Angels x 15 reps (slow & controlled)
Minute 5 – Hollow Rocks or Hold x 30-40 seconds

———————————————————————————————————————

BOOTCAMP RX CLASS(MONSTER MASH MONDAY):

A. 10 Min AMRAP

400 Meter Run Holding Med Ball

15 Wallballs

20 Russian Twists

  • Rest 2 minutes

 

B. 10 Min AMRAP

Row 200

15 Ball Slams

10 V Ups

  • Rest 3 minutes

 

C. 15 Min AMRAP

30 Double Unders

1* Dumbbell Squat

1* Burpee

**Increase the amount of burpees and squats by 1 each round.

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