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Monday May 11, 2015 CrossFit Stapleton- Denver, CO

Final Chance to get your name on the guest list for our Dinner Club THIS Thursday… 

Tay will be making our reservation tonight, so hustle up and sign up today!

zengo

This is a NEW idea we are trying out… Once a month we are going to make a big group reservation to a restaurant in Denver! The restaurant will change each month and the idea is to get out of the bubble and explore some of amazing culinary wonders Denver has to offer together as a gym, while obviously relaxing and having a great time!

There is no limit to how big the reservation will be… Tay will have a sign up sheet on the white board and the Monday prior to the night of the dinner she will call and make reservation for however many people have put their name down on the list.

This will be a fun way for all of us to get to know each other more outside the gym and check out some sweet Denver food spots!

May’s Details

MAY RESTAURANT PICK: Zengo (1610 Little Raven Street, Riverfront Park)

Click HERE for menu

Date: 5/14 (THIS Thursday!!)

TIME: 7pm-?

RESERVE MY SPOT: Sign up at the gym… next to announcement board!

Email Tayler@Crossfitstapleton.com with questions 

 

CROSSFIT CLASSES: 

Performance

A) Five sets of:

Halting Clean-Grip Deadlifts x 3 reps
(pause for 2 seconds at each of the following positions – 2″ below the knee and mid-thigh)
– Rest 2 minutes

B) Every 90 seconds, for 15 minutes (10 sets):

5 Hang Power Cleans*
15 Hand-Release Push-Ups

*Choose a load for the Hang Power Cleans that you can keep unbroken, but that will be extremely challenging in the later rounds.

C) Two sets of:

Supine Ring Rows x 10 reps @ 2111
– Rest 60 seconds
Hollow Hold or Rock x 60 seconds
– Rest 60 seconds

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

Fitness:

A) Three sets of:

Romanian Deadlift x 8 reps @ 3011
– Rest 60 seconds
Single-Leg Hip Bridge x 12 reps @ 3111
– Rest 60 seconds
Single-Arm Dumbbell Row x 10 reps @ 2111
– Rest 60 seconds

B) Every 90 seconds, for 15 minutes (10 sets):

12 Russian Kettlebell Swings (heavy)
12 Hand-Release Push-Ups

C) Two sets of:

Supine Ring Rows x 10 reps @ 2111
– Rest 60 seconds
Hollow Hold or Rock x 60 seconds
– Rest 60 seconds

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

BOOTCAMP RX CLASS: 

AMRAP 9 Minutes

150m Row Sprint

10 Burpees

5 Heavy KB Swings

MyZone: Sprint/Red

Rest 3 minutes…then

AMRAP 9 Minutes

150m Row Sprint

20 Double Unders

40 Mountain Climbers

MyZone: Sprint/Red

Rest 3 minutes…then…

AMRAP 9 Minutes

50 Singles

10 Box Jumps (24/20)

10 Pushups

MyZone: Sprint/Red

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