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Tuesday August 8, 2017 CrossFit Stapleton- Denver, CO

MARK YOUR CALENDARS!!

Hey Parents!! 

KIDS NIGHT OUT and PARENTS NIGHT OFF Is Coming Soon!!!

Less Than 3 WEEKS AWAY!!

Drop Your Kiddos Off at the CFS Box for a Night of Fitness Fun!

Saturday, August 26th 6-10PM!

What Your Kids Can Expect?!?

CrossFit WOD, Dinner, Movie, Games and Snacks!!

Price: $55/Kid

($40/second sibling) 

Register Your Kiddos HERE

 

Happy Tuesday!!

 

 

CROSSFIT CLASSES:

Performance-

A. Against a three minute running clock, complete:

350/300 Meter Row

Double-Unders x Max Reps

– Rest 3 minutes, and then…

B. Against a three minute running clock, complete:

30/20 Calories of Assault Bike

Strict Handstand Push-Ups x Max Reps

– Rest 3 minutes, and repeat both portions twice more – 36 minutes total, 18 minutes of

work.

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Fitness-

A. Against a three minute running clock, complete:

300 Meter Row

Mountain Climbers x Max Reps

– Rest 3 minutes, and then…

B. Against a three minute running clock, complete:

20 Calories of Assault Bike

Pike off the box HSPU (or L-Seated DB Presses) x Max Reps

– Rest 3 minutes, and repeat both portions twice more – 36 minutes total, 18 minutes of

work.

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Bumper’s Club – TBD

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BOOTCAMP RX CLASS:

A. Against a Four minute running clock, complete:

500 Meter Run (7/11 & back)

Double-Unders x Max Reps

– Rest 2 minutes, and then…

B. Against a Four minute running clock, complete:

600m run (big loop)

Handstand Push-Ups x Max Reps

– Rest 2 minutes, and repeat both portions twice more – 36 minutes total, 24 minutes of

work.

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KIDS TRAINING:

A. Strength/Skill – Jump Rope Progression/Practice:

– Play with DUs for 5-10 minutes

– Follow coaches progressions and attempt to get your first DU!!!

B. Against a 3 minute clock complete:

50 Singles

AMRAP Burpees

– Rest 2 minutes b/w sets

– Repeat 1 more time (2 total sets)

C. Against a 3 minute clock complete:

50 Mountain Climbers (2ct)

AMRAP Sit-ups

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