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

Tuesday April 26, 2016 CrossFit Stapleton- Denver, CO

YOGA RX CLASS UPDATE!

btn-yoga

We are temporarily canceling our 5AM Tuesday/Thursday and 7AM Saturday YogaRX classes. 

We were unsuccessful in our attempts to ‘fill’ these slots over the last two weeks. Our search will continue, until we find the right fit! Thank you for baring with us during this hiring process. 

Our evening program will continue to run as normal, as well as our Saturday 8:15AM class!

If you or someone you know may be interested in a YogaRX Instructor position at CFS please refer to the link below:

YogaRX Position – CFS

 

CROSSFIT CLASSES: 

Performance-

A. Two sets of:
60 Seconds of Muscle-Ups
Rest 60 seconds
60 Seconds of Alternating Pistols with Kettlebell (24/16 kg)
Rest 60 seconds
60 Seconds of Strict Handstand Push-Ups (or L-Seated DB Press)
Rest 60 seconds
60 Seconds of Strict Supinated-Grip Chest-to-Bar Pull-Ups
Rest 60 seconds
60 Seconds of L-Sit Hold
(try to accumulate 30-40 seconds within the minute)
Rest 60 seconds

B. Every minute, on the minute, for 9 minutes (3 sets each) for max reps:
Minute 1 – 30 seconds of Toes to Bar
Minute 2 – 30 seconds of Row for Calories
Minute 3 – 30 seconds of Ring Dips

Score = AMRAP!

C. Three sets of:
Reverse Snow Angels x 20 reps
Rest 30 seconds
Hollow Hold x 60 seconds
Rest 30 seconds

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

Fitness-

A. Every minute, on the minute, for 20 minutes (4 sets of each):
Minute 1 – Supine Ring Rows x 8 reps @ 2111
Minute 2 – Left Leg Box Step-Ups with DBs x 6-8 reps @ 3111
Minute 3 – L-Seated DB Press x 8 reps @ 2011
Minute 4 – Right Leg Box Step-Ups with DBs x 6-8 reps @ 3111
Minute 5 – Tempo Push-Ups x 10 reps @ 1111

B. Every minute, on the minute, for 9 minutes (3 sets each) for max reps:
Minute 1 – 30 seconds of Toes to Bar (SUB = :30 hang w/ knees to chest)
Minute 2 – 30 seconds of Row for Calories
Minute 3 – 30 seconds of push-ups

C. Three sets of:
Reverse Snow Angels x 20 reps
Rest 30 seconds
Hollow Hold x 60 seconds
Rest 30 seconds

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

Competition-

A. Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Toes to Bar x 6-8 reps @ 3110
(these should be slow and controlled)
Minute 2 – Handstand Hold x 45 seconds
(freestanding, or working toward it by using a spotter or a wall and slowly trying to find balance points for the 45 seconds)
Minute 3 – Unbroken Double-Unders x 40-50 reps

B. Every two minutes, for 16 minutes (8 sets):
Front Squat + Split Jerk
(pause at receiving position of split jerk for 1-2 seconds before recovering)

*Sets 1-2 – 70-75% of 1-RM Clean & Jerk
*Sets 3-4 – 75-80%
*Sets 5-6 – 80-85%
*Sets 7-8 – 85-90%

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

BOOTCAMP RX CLASS:

A. Every minute, on the minute, for 12 minutes (4 sets each) for max reps:
Minute 1 – 30 seconds of Knees to Chest
Minute 2 – 30 seconds of Rowing
Minute 3 – 30 seconds of Push-ups

B. 4 Rounds for Time:

6 KB Squat Clean Thrusters (55/35)

12 Pull-ups (sub knees to elbows, knees to chest)

* Work w/ CrossFit coach to ensure both classes get to use rowers w/o stepping on each other toes!

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

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text