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Tuesday July, 2015 CrossFit Stapleton- Denver, CO

Myzone_moves_report 7/20

 

WHATS GOIN’ ON?

Summer of fun calendar

bearkpeakfromafar

We are excited to announce the following for our ‘field  trip dates’ for the remainder of the Summer.

Dates/Destinations: 

Sunday July 26- RJJ Inspired Hike (Bear Peak Hike)

Sunday August 9- Red Rocks
Sunday August 23- Eldorado Canyon Trail (Boulder)
Sunday September 6- Final field trip of the summer.. Something awesome!!! Stay Tuned!
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Please mark your calendars…

We will be carpooling to these destinations and leaving together from CFS.

Details will be posted one week out from each event.

We are looking forward to exploring some of the amazing places CO has to offer us!

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– NEXT SUNDAY 7/26 –

– Bear Peak Hike –

WE WILL BE LEAVING CFS AT 6AM…This will be a long one!!! 

We need to be at the trail head at 7am.. the hike is about 7.5 miles round trip.

RJJ will post a required gear list at the Gym on the white board…

You don’t want to miss out on this one! Coach Rich will be your guide!

CROSSFIT CLASSES:

Performance-

A. Deadlift x 3 reps (with PERFECT posture and mechanics) @ 20X0 tempo

* Set 1 – 50% of possible 3-RM x 5 reps

* Set 2 – 75% of possible 3-RM x 3 reps

* Set 3 – 85% of possible 3-RM x 2 reps

* Set 4 – 90-95% of possible 3-RM x 1 rep

* Set 5 – Test 3-RM

* Set 6 (optional) – Exceed Set 5 weight for 3-RM

Rest exactly 3 minutes between lifts

B. Three rounds for time of:

400 Meter Run

10 Dumbbell Man-Makers

(push-up, row left, row right, power clean, push press)

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Fitness-

Three sets of:

Deadlift x 6-8 reps @ 30X1

Rest 60 seconds

Dumbbell Shoulder Press x 8-10 reps @ 20X1

Rest 60 seconds

Plank from Elbows x 45-60 seconds

Rest 60 seconds

 

Three rounds for time of:

400 Meter Run

10 Dumbbell Man-Makers

(push-up, row left, row right, power clean, push press)

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BOOTCAMP RX CLASS: 

WOD – For Time:
*Start with 200m Run and
every 3:00 of WOD, stop and do 200m Run*
In remaining time, complete:
75 with Abmat situps
60 Wall Balls (20/14)
40 Burpees
30 Pullups
*Stop at 27:00 if not complete
MyZone: Pace/ Yellow

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