Call Us: 315-489-7445 | MyZone Member Login

Thursday September 3, 2015 CrossFit Stapleton- Denver, CO

CALLING ALL CFS ATHLETES! 

TIME FOR US TO COME TOGETHER AND GET THESE NEW FAMILIES SOME DINNERS!

What an exciting time for CFS! 2 new babies in the last 3 days! 

We have set up a meal train for this month and next month for Tina and Lauren…

I would love if we could get the families 2 meals a week for all of September and October! This is very simple… you click on the family you want to make food for, sign up for a night that works for you, make the meal, and drop off! SO EASY, and VERY helpful! 

Thank you all in advance! 

Here are the links to both families: 

Christina (Brooks)

https://www.mealtrain.com/trains/md62n7

IMG_2585

Lauren (Holt)

https://www.mealtrain.com/trains/q7mz45

Attachment-1———————————————————————————————————–

ANOTHER CONGRATS TO A NEW CFS MOMMA! 

Lauren T (Bootcamp!) had a sweet Baby Boy Tuesday

9/1/2015

– Holt Thomas Tankersley –

9lbs

Please send well wishes to Lauren and her family!

———————————————————————————————

 

CROSSFIT CLASSES: 

Performance-

A. Every 2 minutes, for 20 minutes (10 sets):

Push Press + Push Jerk + Split Jerk

Build over the course of the 10 sets to today’s heavy.

B. Three rounds for time of:

6 Clean & Jerks (185/135 lbs)

12 Burpees Over the Barbell

12 Strict Handstand Push-Ups

———————————————————————————————————————

Fitness-

A) Four sets of:

Barbell or Dumbbell Push Press x 6-8 reps

– Rest 45 seconds

Single-Leg Box Step-Ups x 6-8 reps each @ 3011

(slowly descend from top of the box and gently tap your heal to the ground before ascending)

– Rest 45 seconds

Single-Arm Dumbbell Row x 8-10 reps each arm @ 2110

– Rest 45 seconds

B) Three rounds for time of:

6 Dumbbell Man-Makers

(push-up, row left, row right, power clean, push press)

9 Strict Handstand Push-Ups

12 Burpees

———————————————————————————————————————-

BOOTCAMP RX CLASS: 

WOD – 8 Rounds for Time:
20 Double Unders (sub attempts or stick jumps)
10 Wall Balls (20/14)
150m Run
MyZone: Pace/ Yellow

– Rest 4 minutes.. then…

AMRAP 12 Minutes:
10 Box Jumps (24/20)
20 DB Push Press (30/20)
30 Chin to Knees
40 Mountain Climbers
MyZone: Pace/ Yellow

 

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text