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Thursday July 16, 2015 CrossFit Stapleton- Denver, CO

WINE & DINE is BACK!!!

We took the beginning of the summer off due to all of the traveling everyone at the gym does…

Now that things have settled its time to get the ball rolling again…

Starting now Wine and Dines will be run every other month (6x/ year)!

Tay is looking for a host house for August 22nd Wine/Dine…

Theme will be Summer Cook Out!

summer-cookout-menu

DINNER Menu:

Chinese 5 Spice Pork Ribs & Chicken Thighs

Tangy Asian Slaw

Classic Baked Beans

Mojito Watermelon Salad

DESSERT:

Grilled Honey Glazed Pineapple & Coconut Ice Cream

Shoot Tayler@Crossfitstapleton.com an email if you are interested in hosting this AWESOME summer cook out! I would love to get a space (we can sit indoor/outdoor) that could fit around 20 people..

REGISTRATION WILL OPEN UP ON AUGUST 1 AT NOON SHARP!

PRICE WILL BE $100/COUPLE ($50/EACH)

Don’t forget.. if you host an event, you and your date of choice get 2 wine & dine evenings on me! The one you host.. and any future Wine & Dine you choose!

CROSSFIT CLASSES: 

Performance-

Six sets of- DEADLIFT: 

*Set 1 – 6 reps

*Set 2 – 4 reps

*Set 3 – 2 reps

*Set 4 – 6 reps

*Set 5 – 4 reps

*Set 6 – 2 reps

(Loading example – 315 x 6, 345 x 4, 375 x 2, 320 x 6, 350 x 4, 380 x 2)

Rest 4 minutes between sets, and use that time to work on appropriate skill work on the rings – muscle-ups, ring dips, band assisted transitions, ring pull-ups, etc….

 

B. Three rounds for time of:

20 Pull-Ups

40 Kettlebell Swings (24/16 kg)

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Fitness-

A. Four sets of:

Romanian Deadlift x 6-8 reps @ 30X1

Rest 45 seconds

Dumbbell Reverse Lunges x 10 reps each leg @ 2011

Rest 45 seconds

Hollow Rocks or Hold x 30 seconds

Rest 45 seconds

B. Three rounds for time of:

10 Pull-Ups

20 Kettlebell Swings

200 Meter Run

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BOOTCAMP RX CLASS: 

WOD

12 Minute EMOM Alternating:
12 Kettlebell Swings (55/35)
12 Walking Lunges, each leg
MyZone: Pace – Yellow/ Red

Rest 3-4 minutes… then…

Cindy with a Twist – 20 Minute AMRAP
5 Burpees
10 Pullups (c2b if you have them)
15 Goblet Squats (55/35)
MyZone: Pace – Yellow/ Red

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