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Thursday August 11, 2016 CrossFit Stapleton- Denver, CO

WOMEN’S T-SHIRTS!! 

Screen Shot 2016-08-08 at 6.50.01 PM (1)

We had a few requests for women’s shirts in addition to the women’s tanks. Our t-shirt rep just sent us over the above mock-up!

There will be an order form up for these tomorrow, or email Tayler@crossfitstapleton.com to place your order for these shirts. 

 

CROSSFIT CLASSES:

Performance-

A. Every 2 minutes, for 18 minutes (3 sets each):
Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Minutes 5-6, 11-12 & 17-18: Alternating Pistols x 16-20 reps
(if you’re proficient, add weight with a kettlebell)

B. Three rounds for max reps/calories:
90 seconds of Rowing (for Calories)
Rest 90 seconds
90 seconds of Ring Dips
(perform from muscle-up stations if possible)
Rest 90 seconds
90 seconds of Burpee Box Jump-Overs (24″/20″)
Rest 90 seconds

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Fitness-

A. Every 2 minutes, for 18 minutes (3 sets each):
Minutes 1-2, 7-8 & 13-14: 10 Strict Pull-Ups + 10 Strict Dips
Minutes 3-4, 9-10 & 15-16: :45 HS Hold (work on transferring weight from hand to hand, IE: build to shoulder taps if possible) or :60 plank hold
Minutes 5-6, 11-12 & 17-18: 16-20x Bowlers Lunges

B. Three rounds for max reps/calories:
90 seconds of Rowing (for Calories)
Rest 90 seconds
90 seconds of Push-ups
Rest 90 seconds
90 seconds of Burpees
Rest 90 seconds

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BOOTCAMP RX CLASS:

A. Interval Time – 5 Sets for reps:

:90 Wall Balls

– :60 Rest

:90 Push ups

– :60 Rest

:90 Box Jumps

– :60 Rest

:90 Jumping Lunges

– :60 Rest

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