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Monday November 5, 2018, CrossFit Stapleton – Denver, CO

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Monday November 5, 2018, CrossFit Stapleton – Denver, CO

BRING A FRIEND ALLL NOVEMBER + and get 50% off of your December Membership! 

 
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We are quickly approaching the ‘Season of Giving’ AND we would love to give you an opportunity to GIVE the gift of CrossFit Stapleton to a friend or family member who you think might benefit from our community.
Starting November 1st we will be opening our doors to anyone you would like to bring in!
ALL month they can try CFS – on the house!
If your buddy decides they just love it here as an added gift – We will give them an unlimited December membership for 50% off! 
As a THANK YOU to you, YOU will receive 50% off of your December membership as well. 
A few rules: 
1 – YOU must attend any and all classes your friend / family member attends.
2 – We will need to set them up with a temporary profile in Push Press for the month of November so they can check in !
3 – They will need to run through a MINI 30 minute assessment with Tay prior to their first day of class.
Please email tayler@crossfitstapleton.com with questions !
If you already know who you would like to bring in for a month email tayler@crossfitstapleton.com and include your friends name and contact information. 
 
YAY FOR GIVING!

CROSSFIT CLASSES: 

Performance- 

A. Every 2:30, for 15 minutes (6 sets) of:
3-Position Snatch
(high hang, mid-thigh, from the floor)
– Rest as needed

– Goal is perfect mechanics. Do not exceed a load in which you can maintain perfect mechanics.

 

B. For time:
40/30 Calories of Assault Bike (or Rowing)
30 Power Snatches (115/75#)
20 Toes to Bar

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Fitness-

A. Every 2:30, for 15 minutes (6 sets) of:
2-Position POWER Snatch
(high hang X2 , mid-thigh X1)
– Rest as needed

– Goal is perfect mechanics. Do not exceed a load in which you can maintain perfect mechanics.

 

B. For time:
30 Calories of Assault Bike (or Rowing)
30 Hang Power Snatches
20 Knees to Chest (or Weighted Sit-Ups) 

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BOOTCAMP RX CLASS (MONSTER MASH MONDAY):

A. Every 6 Min for 30 Min:

15 American KBS 

15 Toes to Bar 

10 No Pushup Burpees 

10/8 Cal Assault Bike 

– Rest 5

 

B. KB FLOW:

6 KB Snatch R

3 KB Windmill R

6 KB Push Press R 

3 KB Press R

30 Double Unders

6 KB Snatch L

3 KB Windmill L

6 KB Push Press L

3 KB Press L

30 sec Hand Stand Hold

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