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Tuesday July 7, 2015 CrossFit Stapleton- Denver, CO

Got Open Gym?

OG

Heck ya we do!!

New hours starting TODAY!

A.M. Open Gym-

5am-1pm (Monday/Wednesday/Friday)
5am-11am (Tuesday/Thursday)

P.M. Open Gym-

4pm-8pm (Monday-Thursday)
4pm-7pm (Friday)

See you at the Gym!!!

 

CROSSFIT CLASSES: 

Performance-

A. Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 3-5 reps @ 20X1
Rest 20 seconds
Heavy Kettlebell Swings x 15-20 reps

B. Complete as many rounds and reps as possible in 10 minutes of:
10 Dumbbell Ground to Overhead
100 Meter Run
10 Ring Dips (or 5 Muscle-Ups)
100 Meter Run

C. Two sets of:
Single-Arm Dumbbell Row x 8-10 reps @ 2111
Rest as needed

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Fitness-

A. Every minute, on the minute, for 15 minutes (5 sets of each):
Minute 1 – Barbell or Dumbbell Bench Press x 8-10 reps @ 20X1
Minute 2 – Banded Hip Bridges x 20 reps
Minute 3 – 45-60 seconds of Double-Under Practice

B. Complete as many rounds and reps as possible in 10 minutes of:
10 Dumbbell Ground to Overhead
100 Meter Run
10 Push-Ups or Stationary Dips
100 Meter Run

C. Two sets of:
Single-Arm Dumbbell Row x 8-10 reps @ 2111
Rest as needed

——————————————————————————————————–

BOOTCAMP RX CLASS: 

AMRAP 8 Minutes:

10 DB Push Press (30/20)
12 Pushups
15 Ring Rows
MyZone: Sprint/Red

Rest 3 minutes… then…

AMRAP 8 Minutes:
10 Squats
15 KB SDHP (55/35)
20 DUs (sub jumping lunges)
MyZone: Sprint/Red

Rest 3 minutes… then…

AMRAP 8 Minutes:
10 V-ups
30 Bicycle Crunches
:30 Second Plank Hold
MyZone: Sprint/Red

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