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Tuesday August 14, 2018, CrossFit Stapleton – Denver, CO

13
Aug

Tuesday August 14, 2018, CrossFit Stapleton – Denver, CO

NEW SWAG Coming Soon!!!!

 

Shirts/Tanks/Zip-Ups/STICKERS 

NO need to pre-order this time around. ALL products will be available for your to buy in our retail area SOON!

#repyourbox #homegym #cfsswag #swaggy

 

CROSSFIT CLASSES:

Performance-

A. Every 3 minutes, for 12 minutes (4 sets):
Tempo Low-Bar Back Squat x 5 reps @ 32X1

 

B. “Fran on Repeat”:
Every minute, on the minute, for 5 minutes:
12 Thrusters (95/65 lbs)
12 Pull-Ups

 

– If your “Fran” time is not yet under 5 minutes, please scale down the repetitions. If, on the other hand, you have a sub-3:00 Fran time, please scale up and perform 15 reps of each movement on each minute.

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Fitness-

A. Every 3 minutes, for 12 minutes (4 sets):
Tempo Low-Bar Back Squat x 5 reps @ 32X1 (pick a weight and stay there!)

 

B. “Fran on Repeat”:
Every minute, on the minute, for 5 minutes:
12 DB Thrusters
12 Ring Rows

 

– If your “Fran” time is not yet under 5 minutes, please scale down the repetitions. If, on the other hand, you have a sub-3:00 Fran time, please scale up and perform 15 reps of each movement on each minute.

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Bumper’s ClubTBD

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BOOTCAMP RX CLASS:

A. 3 Rounds:

8/arm Alternating Single Arm Dumbbell Push Press

6/leg RNT Front Rack Loaded Split Squat 32X1

5 Dual KB Clean (Focus on perfect execution of movement)

10/leg Single Leg Hip Thrust 21X2

 

B. “Misery Loves Company” – In Teams of Two:

100 Calorie Row while partner holds two 70/53 KB. Person A on rower can only row when Person B holds KB. Switch as necessary.

Then….

100 Dumbbell Thrusters while partner holds a Handstand Hold. Person A can only do Thrusters while person B is in a handstand. Switch as necessary.

Then….

100 American KBS while partner holds Front Plank. Person A can only do KBS while partner B holds a front plank. Switch as necessary.

 

If class with just one person, then just divide work in half and alternate between movement A and B in a roughly even time intervals (ie. 1 min swings, 1 min plank).

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