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Monday September 21, 2015 CrossFit Stapleton- Denver, CO

NEW SHIRTS ON ARE THE WAY… 2015 CFS SHIRTS!

Order early and SAVE!

 

 

SIGN-UP SHEET WILL BE POSTED ON THE WHITE BOARD TOMORROW. 

You will have until this Friday 9/25 to place your pre order. 

ALL pre-ordered shirts will be $15 and all shirts purchased after the pre-order window will be $20.

 


CROSSFIT CLASSES: 

Performance-

  1. Every 3 minutes, for 15 minutes (5 sets):

Bench/Floor Press

*Set 1 – 3 reps @ 75%

*Set 2 – 2 reps @ 80%

*Set 3 – 2 rep @ 85%

*Set 4 – 1 rep @ 90-95%

*Set 5 – 1 rep @ 102% or more

***If you feel amazing hit a 5th/6th set for PR. ***

B. Four rounds for max reps of:

60 seconds of Rowing for Calories

Rest 15 seconds

60 seconds of Push-Ups

Rest 15 seconds

60 seconds of Strict Supinated-Grip Pull-Ups

Rest 90 seconds

This portion will take exactly 20 minutes.

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Fitness-

A. Three sets of:

Bench Press x 8 reps @ 2011

Rest 60 seconds

Supine Ring Rows x 8-10 reps @ 2111

Rest 60 seconds

Side Plank x 45 seconds each side

Rest 60 seconds

B. Four rounds for max reps of:

60 seconds of Rowing for Calories

Rest 15 seconds

60 seconds of Push-Ups

Rest 15 seconds

60 seconds of Strict Supinated-Grip Pull-Ups

Rest 90 seconds

This portion will take exactly 20 minutes.

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

BOOTCAMP RX CLASS: 

WOD – HAPPY BIRTHDAY AMY

Bootcamp with a Bar Day! EACH IS A FULL TABATA (4:00 minutes) 

Tabata Thrusters with BAR (45/35 – hold bottom of squat during rest), then 400M Run

REST 1:00

Tabata Lunges with BAR (45/35 – hold bottom of lunge during rest), then 400M Run

REST 1:00

Tabata Sit-ups (45/35) – hold bottom during rest), then 400M Run

REST 1:00

Tabata OHS (45/35 – hold bottom of squat during rest), then 400M Run

CASHOUT: 100 abmat situps

**Coach – WOD will take approximately 30 minutes

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