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Thursday August 25, 2016 CrossFit Stapleton- Denver, CO

Sunday Bootcamp Announcement

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Starting 9/11 we will be moving class back inside and back to 8:30AM!

We will be back inside until next summer.

This Sunday( 8/28) and 9/4 will still be at the park at 7:30AM. If you haven’t tried this outdoor bootcamp class yet, please do!! 

Thank you joining us outside, in the park this summer! It has been AWESOME.

 

 

CROSSFIT CLASSES: 

Performance/Fitness-

A. Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – Muscle-Ups x 3-8 reps
(or low-ring muscle-up transitions x 3-8 reps, or ring dips x 6-8 reps @ 2111 + 3-8 Strict Pull-ups/RRs @ 2111)
Station 2 – Arch to Hollow Rolls x 20 reps
(alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor)
Station 3 – Supine Ring Rows x 10-12 reps @ 2111
(get as horizontal as possible, maintain engaged glutes and abdominals throughout the movement)
Station 4 – 45-60 seconds of Handstand Walking – use a partner to assist if necessary
(or HS Walk Progression OR 45-60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)

B. Against a 2-minute running clock, complete a total of six sets of the following:
Row 300/250 Meters
Push-Ups x Max Reps
Rest 2 minutes between sets.

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BOOTCAMP RX CLASS:

A. Against a 2-minute running clock, complete a total of five sets of the following:

Run 400m
Sit-ups x Max Reps
– Rest 2 minutes between sets.

B. Against a 2-minute running clock, complete a total of five sets of the following:

Run 400m
Kettlebell Swings x Max Reps
– Rest 2 minutes between sets.

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