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Tuesday June 14, 2015 CrossFit Stapleton- Denver, CO

THANK YOU!

thanks

As we quickly approach our 6 month mark under new ownership, we (The CFS Staff) wanted to send out a big Thank You to everyone in the CFS Family. Change is hard, and we wanted to let you know how appreciative we are for your help in making the transition as seamless as possible. It has been a fun ride so far – and we are SO excited to see where we will be as a gym in another 6 months!

In an effort to keep improving our facility, coaching, offerings, etc. – We ask that you take a few minutes to complete the following (Anonymous) ‘Athlete Satisfaction’ survey. 

CLICK HERE

Thanks in advance, for taking the time to complete this survey.

Your feedback is much appreciated and will be put to good use!!!

CROSSFIT CLASSES: 

Performance-

A. Every two minutes, for 12 minutes:

Power Clean + Squat Clean

  • Build in # each set to establish your 1RM for the complex

B. Five rounds for time:
Row 300 Meters
12 Front Squats (95/65 lbs)
12 Pull-Ups

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Fitness-

A. Every two minutes, for 12 minutes:
Power Clean + Squat Clean

B. Five rounds for time:
Row 300 Meters
12
KB Goblet Squats
12 Ring Rows

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Competition-

A. Conditioning Session- Five sets of:
Row 1000 meters @ 5k PR Pace
Rest 2 minutes

B. Two-Four sets of (time permitting):
Band Pull-Aparts x 50 reps
Rest as needed
GHD Sit-Ups x 15-20 reps
Rest as needed

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BOOTCAMP RX CLASS:

A. 5 Rounds for Time:

Big Loop Run

20 DUs

10 KB Goblet Squats

10 KB Swings

B. Midline Cash-out:

Every 2 minutes for 12 minutes:

:90 High plank hold

AMRAP – mountain climbers

Score = total mountain climbers

– 5 point penalty for each ‘break’ taking on the plank!

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