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Monday June 4, 2018, CrossFit Stapleton – Denver, CO

3
Jun

Monday June 4, 2018, CrossFit Stapleton – Denver, CO

5K Trail Run THIS SATURDAY

 

Get those running shoes on!

THIS Saturday we will be running a gym Bluff Lake 5K at both the 7AM & 8AM classes! 

We WILL be re-testing this baseline at the END of the Summer. SO please bring your running shoes and get ready get out side and interrupt our normal Saturday WOD pattern just a bit. 

Please show up to class like normal. We will begin our warm-up in the gym and then jog over (continue the warm-up) to our trail head ‘start’ area. The run will be well marked and will be a simple out and back! 

Bring your babies, dogs, music devices (do people have iPods still?), running buddies, etc. Classes will still be just an hour! 

YAY for our summer kick off WOD! 

See you on the trail. Yikes! 

 

CROSSFIT CLASSES:

Performance-

A. “Invictus Baseline Interval Test” – Every 5 minutes, for 30minutes (6 sets):
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots (20/14)

  • Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times – the sum of your six sets times.

Compare your results to February 5, 2018.

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Fitness-

A. Every 5 minutes, for 30minutes (6 sets):
10 Ring Rows (or 5 Jumping Negatives)
15 Knees to Chest
10-20 Push-Ups(KNEES!)
25 Wall Ball Shots

  • Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times – the sum of your six sets times.

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BOOTCAMP RX CLASS

A. (MONSTER MASH MONDAY):

Row 1000 M

25 Overhead Walking Lunges 45#/25#

25 Toes to Bar/Hanging Leg Raises

25 Ring Push ups

20 Overhead Walking Lunges 45#/25#

20 Toes to Bar/Hanging Leg Raises

20 Ring Push ups

15 Overhead Walking Lunges 45#/25#

15 Toes to Bar/Hanging Leg Raises

15 Ring Push ups

10 Overhead Walking Lunges 45#/25#

10 Toes to Bar/Hanging Leg Raises

10 Ring Push ups

5 Overhead Walking Lunges 45#/25#

5 Toes to Bar/Hanging Leg Raises

5 Ring Push ups

100 Double Unders

Rest 5 Minutes

 

B. Death by Wallballs

Starting at 2, increase by 2 each minute until failure

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