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Monday October 3, 2016 CrossFit Stapleton- Denver, CO

CFS IS HIRING!

team

We are looking to add a part time (5 hours/week) administrative assistant to our awesome team!

Please see job description below and contact tayler@crossfitstapleton.com or call 315-489-7445 to schedule an interview.

Job Description –

5 hours per week. Administrative assistant responsibilities include providing administrative support to ensure efficient operation of the gym. The admin job scope includes communicating via phone and email ensuring that all administrative duties are completed accurately and delivered with high quality and in a timely manner.

Responsibilities (5 hours/week MAX) –

  • Set and publish the daily ‘WOD Blog’
  • Manage all inquires and schedule consultations for Tay
  • Order retail items monthly and ensure ‘retail area’ is organized and stocked at all times
  • Charge ‘retail purchases’ bi-weekly
  • Assist with additional administrative tasks

Requirements –

  • Admin or assistant experience
  • Knowledge of office management systems and procedures
  • Excellent time management skills and ability to multi-task and prioritize work
  • Attention to detail and problem solving skills
  • Excellent written and verbal communication skills
  • Strong organizational and planning skills
  • Proficiency in wordpress
  • Willingness to learn how to navigate Zenplanner

Compensation –

  • Free Unlimited Monthly Membership to CFS
  • + $10/Hour

 

CROSSFIT CLASSES: 

Performance-

A. Deadlift and HSPU Fun:

Deadlift x 15 reps @ 2011
Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps
Rest 2 minutes
Deadlift x 10 reps @ 2011
Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps
Rest 2 minutes
Deadlift x 5 reps @ 2011
Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps

– Increase the deadlift load each set, with the goal of selecting a weight that is extremely challenging for the final 2-3 reps of each set.
If you’re unable to get a minimum of 5-6 strict handstand push-ups, perform an L-Seated Dumbbell Press with a weight that will allow you to get at least 10 reps in your first set.

B. Against a 2-minute running clock, complete as many rounds and reps as possible of:
10 Alternating Reverse Lunges (115/75 lbs)
10 Push Press (115/75 lbs)

– Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

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Fitness-

A. Deadlift and HSPU Fun:

Deadlift x 15 reps @ 2011
Rest 15-20 seconds
Seated L-Sit DB Press x Max Reps
Rest 2 minutes
Deadlift x 15 reps @ 2011
Rest 15-20 seconds
Seated L-Sit DB Press x Max Reps
Rest 2 minutes
Deadlift x 15 reps @ 2011
Rest 15-20 seconds
Seated L-Sit DB Press x Max Reps

– Start very light with the deadlift and make minimal increases each set. Sets should be light and fast w/ great technique.

B. Against a 2-minute running clock, complete as many rounds and reps as possible of:
10 Alternating Reverse Lunges (empty bar)
10 DB Push Press (light)

– Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

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BOOTCAMP RX CLASS:

A. 5 Sets (AMRAP)- Against a 3 minute clock:

10 Walking Lunges

10 Push-ups

20 DUs

– Rest 2 minutes between rounds

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