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Thursday April 16, 2015 CrossFit Stapleton- Denver, CO

Do you want a FREE month of CrossFit?

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Have a friend or family member join the CFS family!

You will receive a Free Month Of CrossFit or Bootcamp Rx simply by inviting a family member, friend or work colleague to our gym, and if they join we’ll reward you with either a free month of training or $15 off your monthly membership for a whole year.

Refer your interested friend or family member to this link:

http://crossfitstapleton.com/refer-a-friend/

and we will get them set up with their free intro consultation ASAP!

 

CROSSFIT CLASSES: 

Performance- 

A. “Gymnastics Challenge”

Complete as many reps as possible for each of the following:

2 Minutes of Muscle-Ups

Rest 60 seconds

2 Minutes of Alternating Pistols with Kettlebell (24/16 kg)

Rest 60 seconds

2 Minutes of Strict Handstand Push-Ups (or L-Seated DB Press)

Rest 60 seconds

2 Minutes of Strict Supinated-Grip Chest-to-Bar Pull-Ups

Rest 60 seconds

2 Minutes to establish a max effort L-Sit Hold

(you only get one attempt to hold for as long as possible)

 

B. Every minute, on the minute, for 21 minutes:

Minute 1 – 10-15 Kettlebell Swings (32/24 kg)

Minute 2 – 8 Burpee Box Jump-Overs (24″/20″)

Minute 3 – 10 Toes to Bar

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Fitness- 

A. Every minute, on the minute, for 12 minutes:

Minute 1 – Supine Ring Rows x 8 reps @ 2111

Minute 2 – L-Seated DB Press x 8 reps @ 2011

Minute 3 – Tempo Push-Ups x 10 reps @ 1111

 

B. Every minute, on the minute, for 21 minutes:

Minute 1 – 10-15 Kettlebell Swings

Minute 2 – 8 Burpee Box Jump-Overs

Minute 3 – 10 Toes to Bar

————————————————————————————————————

BOOTCAMP RX CLASS: 

WOD – Tabata for Total Reps (8x each):
Dips
Pullups
Toes-to-Bar (sub knees to chest)
MyZone: Pace/ Yellow

Rest 5 minutes… then…

For Time:
21-15-9
KB Swings (55/35)
V-ups
400m Run (only after the 9 are completed)
THEN 18-12-6
KB Clean and Presses (Split reps per arm, 55/35)
Goblet Squats (55/35)
400m Run (only after the 6 are completed)
MyZone: Pace/ Yellow-Red

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