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Monday March 23, 2015 CrossFit Stapleton- Denver, CO

SPRING BREAK SCHEDULE CHANGES (WEEK OF 3/30/15)

Tuesday and Thursday (3/31 & 4/2) – NO 5am or 6pm class

Friday (4/3) – NO 5:30pm class

Be sure to sign into ZenPlanner… Thanks!

break

ENJOY YOUR BREAK!

 

CROSSFIT CLASSES (Performance & Fitness) : 

A. Every 2 minutes, for 16 minutes (4 sets of each):

Station 1 – 2 Weighted Pull-Ups + 4 Strict Pronated + 6 Supinated-Grip Pull-Ups

(if you’re still working on your first pull-ups, try 2-3 slow negatives + 5-6 Band Assisted Strict Pull-Ups)

Station 2 – Bench Press x 8 reps @ 20X1

 

B. For time:

Row 1000 Meters

20 Strict Handstand Push-Ups

30 Ring Dips

40 Push-Ups

 

BOOTCAMP RX CLASS: 

WOD – 2 Rounds for Time:
400m Run with Slam Ball (30/20)
20 Ball Slam Thrusters (30/20)
20 Ball Slams (30/20)
20 Situp and Presses (30/20)
20 Russian Twists (30/20)
MyZone: Pace/ Yellow

Rest 5 minutes… then…

Every Minute on the Minutes for 8 Minutes:
10 Wallballs (20/14)
Hold Plank for the remainder of the minute
Sprint: MyZone: Red

 

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