Call Us: 315-489-7445 | Member Login

Thurday September 24, 2015 CrossFit Stapleton- Denver, CO

GET YOUR NEW T-SHIRT!

As most of you know we are in the process of preordering NEW CFS T-shirts. 

If you pre-order you will save some cash… ALL pre-ordered shirts will be $15 and all shirts purchased after the pre-order window will be $20.

SIGN-UP SHEET IS POSTED ON THE WHITE BOARD! 
You will have until this Friday 9/25 to place your pre order. Please stop in and place your order or shoot TAYLER@CROSSFITSTAPLETON.COM an email and me know what color/size you would like. We will be charging your ZP account. 

CROSSFIT CLASSES: 

Performance-

A. Take 12-15 minutes to build to 85-90% of your 1-RM Back Squat

and then…

Three sets of:

Back Squat x 3 reps @ 85-90% of your 1-RM

Rest 60 seconds

Single-Arm Dumbbell Row x 10-12 reps @ 2111

Rest 60 seconds

B. For time:

Row 1000 Meters

followed immediately by . . .

Three rounds of:

30 Double-Unders

20 Kettlebell Swings (32/24 kg)

10 Strict Handstand Push-Ups

Time cap = 15 minutes

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

Fitness-

A. Four sets of:

Back Squat x 8-10 reps @ 30X1

Rest 60 seconds

Strict Pull-Ups x 4-6 reps @ 21X0

(add as much weight as possible while achieving at least 4 reps)

Rest 60 seconds

Double-Under Practice x 60 seconds

Rest 60 seconds

B. For time:

Row 1000 Meters

followed immediately by . . .

Three rounds of:

20 Kettlebell Swings

10 Toes to Bar

10 Strict Handstand Push-Ups or L-Seated Dumbbell Press

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

BOOTCAMP RX CLASS:

A. Pace 80-90%: Every Minute on the Minute for 10 Minutes: 
8 KB Swings (24/16)
Max Abmat Sit-ups
B. Pace 80-90%: As Many Rounds as Possible in 17 Minutes: 
100 Rope Jumps
20 Jumping Lunges
15 Wallballs (20/14)
10 DB Press (30/20)

 

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text