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Tuesday August 9, 2016 CrossFit Stapleton- Denver, CO

TIME FOR SOME NEW CFS SWAG!

Tank Oders!!

(click on this picture to see it larger!)

Styles (from left to right):

Mens Bro Tank

Mens T-Shirt (same style as our last order!)

Women’s Tank (same style as our orange ones!)

Details:

  • Pre-Order your shirt for $21.99, guarantee you get your size, and save.
  • Prices will go up to $25 if you purchase after pre-order offer ends. 
  • You have between NOW and next Friday 8/12 to get your order in. 
  • Pre-order sheet is in the CrossFit Area on the whiteboard.

 

 

CROSSFIT CLASSES: 

Performance-

A. Every 3 minutes, for 36 minutes (3 rounds of each), for times:

Station 1 – 50/35 Calorie Row

Station 2 – 50 Double-Unders + 20/15 Strict Handstand Push-Ups

Station 3 – Run 400 Meters

Station 4 – 20 Toes to Bar + 20 Push Presses (95/65 lbs)

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Fitness-

Every 3 minutes, for 36 minutes (3 rounds of each), for times:

Station 1 – 40/25 Calorie Row

Station 2 – 40 Mountain Climbers + 20 Push-Ups

Station 3 – Run 400 Meters

Station 4 – 20 Sit-ups + 20 Push Presses (empty bars)

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Competition-

TESTING DAY – Please be sure to record and post your results to comments. These tests are important data points for athletes to track progress. You’ll also notice that the volume may seem a bit lower this week as we test a few things and transition into the new cycle, which will begin August 1, 2016.

A. “Invictus Strict Handstand Push-Up Density Test”- For max reps:
90 seconds of Strict Handstand Push-Ups
Rest 30 seconds
60 seconds of Strict Handstand Push-Ups
Rest 30 seconds
30 seconds of Strict Handstand Push-Ups

Note reps achieved for each set.

Rest until fully recovered, and then…

B. For Max Reps:
3 Minutes of Double-Unders

Goal here is to achieve 300 reps. If you can achieve 300 reps, double-unders become a skill that needs to be maintained rather than developed. If you are under 300 reps, they need to continue to be a focus of skill development.

C. For time:
Row 5000 Meters

This is a test. I know it’s not sexy or even fun, but it’s a great test of mental fortitude, stamina and endurance. Hit it hard and record your results to comments.

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BOOTCAMP RX CLASS:

TESTING DAY

A. For Time- Annie:

50 – 40 – 30 – 20 – 10

DUs

Sit-ups (anchored)

  • Rest 5 minutes (after everyone is done)

B. For Time:

1 mile run

C. For Time:

Max plank hold

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