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Monday May 16, 2016 CrossFit Stapleton- Denver, CO

2016 ROW-PEN

Please have your FINAL ‘Row-pen’ scores in TODAY by 5PM

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We will announce our ROW-PEN Champs TOMORROW morning!!!!! 

Who is it going to be?! 

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GREAT NEWS!

yogalady

Starting THIS week we will resume our Tuesday & Thursday 5AM YogaRX classes.

We have hired an AWESOME new instructor, Rob, to take over our 5AM and 8:15AM Saturday YogaRX classes. We are excited to welcome Rob to our team!

Our NEW YogaRX schedule will be the following:

Monday/Wednesday – 6:15PM w/ Lora
Tuesday/Thursday – 5:00AM w/ Rob
Saturday 8:15AM w/ Rob

‪#‎yogalife‬ ‪#‎crossfitandyoga‬ ‪#‎alltheyoga‬

CROSSFIT CLASSES:

Performance-

A. Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 6 reps @ 80-85%
Rest 2 minutes between sets.

B. Four sets of 3-minute sprints of either:

“Cindy”
5 Pull-Ups
10 Push-Ups
15 Air Squats

– OR –

“Mary”
5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups

– Perform as many rounds as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds completed.

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Fitness-

A. Three rounds of:
Back Squat x 8-10 reps @ 3011
(same weight as you used on April 28, 2016)
Rest 60 seconds
Dumbbell Bench Press x 8-10 reps @ 2011
Rest 60 seconds
V-Ups x 20 reps
Rest 60 seconds

B. Four sets of 3-minute sprints of either:
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats

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BOOTCAMP RX CLASS:

A. Five sets of 3-minute sprints (AMRAPs) of:

5 Swings

5 toes to bar

15 DUs

  • Rest :90 between sets

B. 3x400m Sprint Intervals

– Start new run every 3 minutes (every 3 on the 3)

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