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Monday October 1, 2018, CrossFit Stapleton – Denver, CO

30
Sep

Monday October 1, 2018, CrossFit Stapleton – Denver, CO

CROSSFIT TOTAL HAPPY HOUR – THIS FRIDAY 

DATE: OCTOBER 5TH

TIME: 5-7PM

LOCATION: The Gym!

Come join our Bumper’s Barbell Club for a night of lifting, pizza & beer !

We will be rocking out our ‘CrossFit Totals’ & Celebrating the close of their most recent lifting cycle with Pizza & Beer afterwards.

WHAT IS A CROSSFIT TOTAL?! 

The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor.

ALL are welcome. We will get you warming up at 5PM sharp!

See you there.

REMINDER – Bumper’s Barbell Club runs EVERY Tuesday / Thursday evening from 6-7PM!

 

CROSSFIT CLASSES:

Performance-

A. Every 3 minutes, for 15 minutes (5 sets):
Tempo Low-Bar Back Squat x 3 reps @ 32X1

Try to build to today’s heavy triple by the last set…but maintain the tempo prescription and good mechanics.

B. In teams of two, alternate rounds, until you complete 10 rounds (5 each) for time of:
15 Wall Ball Shots (20/14 lbs)
10 Toes to Bar
5 Burpee Box Jump-Overs (24″/20″)

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Fitness-

A. Every 3 minutes, for 15 minutes (5 sets):
Tempo Low-Bar Back Squat x 3 reps @ 32X1

B. In teams of two, alternate rounds, until you complete 10 rounds (5 each) for time of:
15 Wall Ball Shots
10 Knees to Chest

10 Burpees

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BOOTCAMP RX CLASS(MONSTER MASH MONDAY):

A. E5MOM For 30 Minutes:

:90 Assault Bike

20 Airsquats

10 Toes to Bar

*Must increase pace on Assault Bike Each Round

 

B. 15 Min AMRAP:

**SUSTAIN THE PACE**

50m Farmers Carry (55/35)

50m Sled Push

50m Reverse Sled Drag

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