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Thursday October 12, 2017 CrossFit Stapleton – Denver, CO

MARK YOUR CALENDARS!!!

 

– Baseline RE-Test Coming up NEXT Friday (10/20) 

– Get ready to come on in and crush your old PR/time!!  

 

We will be testing our 1 Rep Max Snatch & Our CFS ‘Baseline’ WOD (see below) 

For Time: 

500m Row

40 Air Squats 

30 Sit-ups

20 Push-up 

10 Strict Pull-ups

CROSSFIT CLASSES:

Performance-

A. Every 10 minutes, for 30 minutes (3 sets), for times of:

Row 1000 Meters

20 Pull-Ups

20 Push Presses (135/95 lbs)

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Fitness-

A. Every 10 minutes, for 30 minutes (3 sets), for times of:

Row 1000 Meters

15 Ring Rows

15 DB Push Presses

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Bumper’s Club – TBD

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BOOTCAMP RX CLASS:

A. Every 10 minutes, for 40 minutes (4 sets), for times of:

Run 1200 Meters (2 bigs + 1 small)

15 Toes to Bar

15 Push-Ups (perfect!)

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KIDS TRAINING:

A. Strength/Skill – Rowing Work:

  • Rowing machine progression
  • Accumulate 1000m on the rowing machine

 

B. Every 2 minutes for 10 minutes:

150m Row

10 DB Push Presses

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