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Thursday May 5, 2016 CrossFit Stapleton- Denver, CO

Yoga Class Update!

yoga

There will be NO Saturday 8:15AM Yoga class THIS Saturday. Michelle is out of town, and we are unable to find a sub!

We apologize for the inconvenience, Saturday 8:15AM class will resume next week. 

As far as our Tuesday/Thursday PM classes go – this next week will be our final week offering these two classes. We will continue our search for a new instructor, and if/when we find the right fit, we will bring these classes back!

Moving forward (starting the week of 5/16) our schedule will be the following:

Monday – 6:15PM

Wednesday – 6:15PM

Saturday – 8:15AM

Have a great weekend! 

 

CROSSFIT CLASSES: 

Performance-

A. Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 8 reps @ 75-85%
Rest 2 minutes between sets.

B. Every minute, on the minute, for 16 minutes:
Odd Minutes: 6 Front Squats (135/95 lbs) + 6 Pull-Ups
Even Minute: 30 seconds of Rowing for Calories (start the row at 15 seconds into the minute…finishing at 45 seconds)

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Fitness-

A. Three rounds of:
Back Squat x 8 reps @ 3011
(increase load by 4-5% from that used on April 12)
Rest 60 seconds
Dumbbell Bench Press x 8 reps @ 2011
Rest 60 seconds
V-Ups x 20 reps
Rest 60 seconds

B. Every minute, on the minute, for 15 minutes:
Minute 1: 12 Kettlebell Swings + 6 Goblet Squats
Minute 2: 30 seconds of Rowing for Calories
(start the row at 15 seconds into the minute…finishing at 45 seconds)
Minute 3: 6-8 Strict Pull-Ups

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BOOTCAMP RX CLASS:

A. 20min AMRAP:

15 Goblet Squats

15 KB Swings

15 Wall Balls

15 Russian Twists (2ct.)

B. 8-10 minutes – Group Turkish Get-up Work!

  • Demo movement to group
  • Have them ‘AMRAP‘ Alternating movement for about 8 minutes
  • Can build in weight ever couple minutes, or stay light and focus on technique!        

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