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Tuesday March 7, 2016 CrossFit Stapleton- Denver, CO


Tuesday March 7, 2016 CrossFit Stapleton- Denver, CO




At the start of every class I have been introducing a “Sanskrit Word of the Week” where I tell you its meaning and we set an intention.  Usually the intention and sanskrit word create a theme that helps drive our asana practice.  But what exactly is an intention??

“Our intention creates our reality.” Wayne Dyer

The intention is set at the beginning of class so that we can reflect on what that is and connect it with our physical practice, or asanas.  We want to refer back to this intention throughout class and let it stay with us even after we leave our mats.  
For the longest time, I went to yoga because I wanted to be more flexible, put my body in crazy positions it’s never been in before, and overallyoga just made me feel good.  I couldn’t explain why until I realized that over time I was unintentionally creating self awareness, reflecting thoughtfully about myself and influence in the world, and I was changing my actions in a positive way because of it.  I didn’t know if my intentions set in class were “right” or what it even meant to set an intention.  I just knew that I could create my own space for the time I was on my mat and learn; learn about myself, learn about focus, learn about a practice of an ancient culture, and open myself to a world of possibilities beyond myself.
I created a list of themes and sanskrit words we’ve covered in class so far.  Come back to the intention you set in your class.  Did you carry out your promise to yourself?  Did it cultivate mental clarity?  Emotional well being?  Did you even notice a change in your lifestyle?  Reflect on these things and I’ll meet you on your mat. 
Collection of Past Words and Themes:
  • Prana (Energy)- Creating and Sustaining Positive Energy
  • Vishudda (Communication/Throat 4th Chakra)- Ways to communicate and motivate others
  • Svadhyaya (Self Study)- Body awareness and learning how to notice slight changes in our bodies
  • Anahata (Heart/4th Chakra)- How we show love to ourselves and others
  • Drishti (Focal Point)- Keeping your eye on the goal and setting steps to reach it
  • Ananda (Pure Bliss)- Finding the good in any situation

Week #9- Inversions

Let’s get upside down!  This week we will focusing on different types of inversions.  If you’ve come to class before you might have experienced some sort of variation of headstand or practicing kicking up to handstand.  Last week we even played around with some forearm stand and chin stand prep.  Hope you’re ready to play!

-Sanskrit word of the week:  Prana
-Biggest Saturday class yet with 8!
-arm balance successes





A. Take 12 minutes to build to a 1-RM Strict Weighted Pull-Up

(any grip of your choice – supinated, mixed or pronated are all acceptable)

When the clock hits 12 minutes…

Complete as many reps as possible in 3 minutes of:

Strict Pull-Ups (any grip)

Note two scores: best successful 1-RM in first 12 minutes, and number of reps achieved in the 3 minutes – and if comfortable doing so, also add your current bodyweight. E.g., 88 lbs, 43 reps, BW = 160 lbs

B. Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:

Ring Dips

Chest-to-Bar Pull-Ups



A. Every minute, on the minute, for 15 minutes:

3 Strict Pull-Ups

3 Renegade Rows

(Renegade Row = Push-Up, Row Left, Push-Up, Row Right)

B. For max reps:

3 Minutes of Rowing (for calories)

Rest 2 minutes

3 Minutes of Burpee box jumps (24″/20″)



A. Four sets of:

HYPERLINK “” Peek-A-Boo Ring Swings x 5 reps

Rest as needed

Three sets of:

HYPERLINK “” Box Jump-Ups (low catch) + 7 Ring Dips

Rest as needed

One set of:

HYPERLINK “” Jump to Bar from Squat (straight arms) starting on box x 30 unbroken reps

B. Complete as many rounds and reps as possible in 8 minutes of:

12 Toes to Bar

9 Deadlifts (225/155 lbs)

6 Box Jump-Overs (24″/20″)



A. EMOM – 10 Minutes:

5 Pull-ups

5 Air Squats

5 T2B

B. For Max Reps – 3 Rounds:

3 min AMRAP – 25ft Shuttle Sprint (down & back = 2)

Rest 2 minutes

3 min AMRAP – Burpee box jumps

Rest 2 minutes


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