Call Us: (720) 443-3962 | Login

Tuesday December 4, 2018, CrossFit Stapleton – Denver, CO

3
Dec

Tuesday December 4, 2018, CrossFit Stapleton – Denver, CO

HOLIDAY PARTY REMINDER

Image result for funny christmas gif
THIS SATURDAY – DECEMBER 8TH (6-8PM)
VIEW OUR EVITE HERE
(respond ASAP and don’t forget to vote for our ‘theme’ & sign up to bring a food item!) 
Please join us this holiday season AT THE GYM for our FIRST EVER Holiday Potluck!
CFS will provide the PROTEIN and YOU will provide your BEST Appetizer, Side Dish, OR Dessert.
Music – Drinks – FESTIVE SWEATERS – Games – AMAZING FOOD – Family Fun!
MARK THIS DOWN ASAP:
DECEMBER 8TH
6-8PM
 
NO NEED FOR A BABYSITTER… KIDS ARE WELCOME AND ENCOURAGED!
We will have the bootcamp room prepped and ready for the kids (games / movies / etc). 

CROSSFIT CLASSES:

Performance

A. Three sets for max reps of:

:45 Concept 2 Row (KCALS)

– Rest :45

:45 Strict HSPU

– Rest :45

:45 Double-Unders

– Rest :45

:45 Strict Pull-Ups (Supinated-Grip)

– Rest :45

 

B. 10min AMRAP:

10 Push Presses (135/95#)

10 Burpees Over the Barbell

10 Toes to Bar

________________________________________________________________

Fitness –

A. Three sets for max reps of:

:45 Concept 2 Row (KCALS)

– Rest :45

:45 Pike off the box HSPUs

– Rest :45

:45 Double-Under Attempts

– Rest :45

:45 Ring Rows (Supinated-Grip)

– Rest :45

 

B. 10min AMRAP:

10 DB Push Presses

10 Burpees

10 STRICT Knees to Chest 

________________________________________________________________

BOOTCAMP RX CLASS:

A. 3 Rounds:

15 Incline DB Bench 

5-8 Lean Away Strict Pull Up/ Lean Away Piked Ring Row @21X1

20 Banded Tricep Extension

10m Death March + Row 

 

B1. EMOM 10:

Even: 10 American KBS 

Odd: 10 Burpees

– Rest 3

 

B2. EMOM 10: 

Even: 10 Dumbbell Power Cleans 

Odd: 3 Bar Muscle Ups/ 6 Ring Row Muscle Ups

Leave a Reply