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Thursday April 20, 2017 CrossFit Stapleton- Denver, CO

Come Check Out Bumper’s Club!!

Guided Lifting Class facilitated by Rich and Greg every Tuesday and Thursday Evening at 6pm!!

This is a guided lifting class that works on lifting technique with no Metcon for ALL SKILL LEVELS!!

Bumper’s Club is also available Saturdays with Kayla during open gym from 7-11AM!!

Babysitting with Michelle is BACK Saturday 04/22 from 8-10am!!!

Thanks Michelle!!

 

Happy Thursday!!

 

CROSSFIT CLASSES:
Performance/Fitness-
A. Every 2 minutes, for 16 minutes (8 sets):
Strict Shoulder Press x 2-3 reps (Fitness x3 – SAME LOAD!)
Suggested loading per set (by %): 60, 70, 80, 85+, 85+, 85+, 85+, 85+

B. Every minute, on the minute, for 21 minutes:
Minute 1 – Russian Kettlebell Swings x 15 reps
Minute 2 – Push Press x 15 reps
(choose a weight that will challenge you in sets 4 & 5)
Minute 3 – Double-Unders x 40-50 reps (or :45 DU attempts)
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Bumper’s Club –
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BOOTCAMP RX CLASS:
A. Every minute, on the minute, for 30 minutes:
Minute 1 – American Kettlebell Swings x 15 reps
Minute 2 – DB Push Press x 15 reps
Minute 3 – Double-Unders x50 reps (or :45 DU attempts)

B. Group Plank Party –
Max plank for time (can move to elbows/side plank/high plank/etc)
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