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Monday November 19, 2018, CrossFit Stapleton – Denver, CO

18
Nov

Monday November 19, 2018, CrossFit Stapleton – Denver, CO

THANKSGIVING HOLIDAY HOURS HEADS UP! 

Image result for thanksgiving gif

 
MONDAY – REGULAR SCHEDULE
 
TUESDAY – REGULAR SCHEDULE
 
WEDNESDAY – MODIFIED PM CLASSES
5PM CLASS ONLY
5:30PM BootcampRX & 6PM Class Cancelled
THURSDAY (Thanksgiving) – MODIFIED SCHEDULE
8AM Friends & Family Class ONLY!
 
FRIDAY – MODIFIED SCHEDULE
6AM & 9:30AM ONLY
Free day for friends & family!
————–
SUPPLY DRIVE STARTS TODAY!!!!!!!!!! 
AMs vs. PMs – GAME ON!
We will close out the competition at our holiday party (you can bring any final / additional items to this party on December 8TH!).
Items we would LOVE to collect: 
– Toothpaste
– Tooth Brushes
– Shampoo / Conditioner
– Soap
– Razors
– Deodorant
– Tampons / Pads
– Shaving Cream
– Dental Floss
– Cleaning Products (household)
– Etc.
A Few Suggestions/Thoughts: 
– Please bring in non-commercial sized items (IE: something we can easily fit into bags for these families to take home!)
– We can break apart ‘bulk’ individual items (toothbrushes / soap bars / etc) if bought in large packs together
– Amazon is a GREAT place to find inexpensive toiletries that work well for this drive AND you can ship them RIGHT to the gym (3700 Havana St. #218 Denver, CO 80239)*
 
*If you ship to the gym please NOTE what class you are ordering for on package (IE: AM or PM) so your team can get proper credit!

CROSSFIT CLASSES: 

Performance- 

A. For the following 18 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor.

Every minute on the minute, for 4 minutes (4 sets):
High Hang Snatch x 2 reps @ 50-65% of 1-RM Snatch

– Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch

– Rest 60 seconds, and then…

Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep @ 80+% of 1-RM Snatch

 

B. Every 6 minutes, for 18 minutes (3 sets), for times:
Row 500 Meters
30 Kettlebell Swings (32/24 kg)
15 Strict Handstand Push-Ups

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

Fitness-

A. Every minute on the minute, for 4 minutes (4 sets):
High Hang Power Snatch x 3 reps + 1 OHS

– Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):
Hang Power Snatch x 2 reps + 1 OHS 

– Rest 60 seconds, and then…

Every 2 minutes, for 6 minutes (3 sets):
Power Snatch x 1 rep + 1 OHS 

 

B. Every 6 minutes, for 18 minutes (3 sets), for times:
Row 500 Meters
30 Russian Kettlebell Swings
15 Pike off the Box HSPU 

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

BOOTCAMP RX CLASS (MONSTER MASH MONDAY):

A. E6MOM for 30 Min:

Row 400/350

10 Burpee Over Rower

10 Wallball

45 Sec Front Rack KB Hold 

**Extra challenge- breathe only through nose on the row

 

B. 15 Min KB Flow:

1st Half of Turkish Get Up R

Snatch R

Push Press R

Single Leg Romanian Deadlift R

Windmill R

Clean R

Thruster R

2nd Half of Turkish Get Up R

30 sec Feet Elevated Plank

1st Half of Turkish Get Up L

Snatch L

Push Press L

Single Leg Romanian Deadlift L

Windmill L

Clean L

Thruster L

2nd Half of Turkish Get Up L

30 sec Chest to Ring Hold

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