Call Us: 315-489-7445 | Member Login

Monday October 23, 2017 CrossFit Denver, CO

Snowball Games Info

The 2017 Snowball Games are COMING UP and so is our CFS Holiday party (remember how fun that was last year!?)! Please mark your calendars for
*DECEMBER 9TH*
(This is a Saturday).
 —

For the Games…  

Register on the whiteboard as a male/female doubles team – OR register and an individual and the coaches will assign you a legit partner in crime for 12/9!
This comp will be quick and oh so fun – we plan to be wrapped up by 1PM at the latest (shooting for 8:00 am start time) – so we have time to get home, relax and get our party hats on for that evenings CFS holiday party at 7:00 pm!!
Anyone that is interested in volunteering for this event, you can sign up on the whiteboard as well!!
Looking forward to an awesome event. Find a buddy, get registered, and start training!!
#snowballgames #registertoday

CROSSFIT CLASSES:

Performance-

A. Back Squats:
*Set 1 – 3 reps @ 80%
*Set 2 – 2 reps @ 85%
*Set 3 – 1 rep @ 90%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
Rest 2-3 minutes between sets and use the time to work shoulder mobility

B. Complete as many rounds and reps as possible in 10 minutes of:
5 Dumbbell Man-Makers (55/35 lbs)*
10 Pull-Ups
15 Box Jumps (24″/20″)

 

*Man-Makers = Push-Up, Row Left, Row Right, Power Clean, Push Press

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

Fitness-

A. Back Squats:
8×3
– Rest 2-3 minutes between sets and use the time to work shoulder mobility

B. Complete as many rounds and reps as possible in 10 minutes of:
5 Dumbbell Man-Makers (light)*
10 Ring Rows
15 Box Jumps/Step-ups

 

*Man-Makers = Push-Up, Row Left, Row Right, Power Clean, Push Press

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

BOOTCAMP RX CLASS:

A. Complete as many rounds and reps as possible in 20 minutes of:
10 DB Push-up

10 DB Front Squats

10 DB Push-Presses
100m DB Farmers Walk

B. For Completion – NFT:

100 Sit-ups

2min High Plank (accumulated)

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text