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Tuesday May 16, 2017 CrossFit Stapleton- Denver, CO

REMINDER!!

KID’S Training Is Now Up and Running at CFS!!

Details Below!

 

Schedule:

Tuesday – 4:45PM-5:30PM (BootcampRX room)

Wednesday – 4:45PM-5:30PM (BootcampRX room)

Thursday – 4:45PM-5:30PM (BootcampRX room)

Saturday – (FAMILY FRIENDLY WOD) 9AM (Main Gym Area) 

Click HERE to view these Kids Classes on the Zenplanner Schedule

Ages:

Tuesday/Wed/Thurs – 10-17*

Saturdays – ALL Ages**

Pricing:

Click HERE to view our ‘Kids Training’ Membership Options

Kids Camp Announcement!!!

10 MORE SLOTS LEFT! 

Kids Superhuman Camp 

$200/kid 
July 10-14 
9AM-2PM (AT CFS!) 
Ages: Elementary (6ish) – High School (17ish) 

Follow this Links: 2017 – Athlete Camp (superhuman) For More Details!!

Follow this LINK in order to register your kid!!!!

Questions:

Please contact Tayler@crossfitstapleton.com with any questions!

 

 

 

CROSSFIT CLASSES:
Performance-
A. Four sets of:
Weighted Pull-Up x 2-3 reps @ 21X0
Rest 15-20 seconds
Strict Pull-Up x Max Reps @ 20X0
Rest 15-20 seconds
L-Sit x 30-45 seconds (accumulated)
Rest 2 minutes
B. In teams of two, complete four rounds for time of:
20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
400 Meter Run (together)
(Partition the reps however you see fit, and stay with your partner on the run.)
C. May Challenge Core Cash-out
———————————————————————————————————————
Fitness-
A. Four sets of:
3x Jumping Negative Pull-ups @ 22X0
Rest 15-20 seconds
AMRAP Ring Rows @ 20X0
Rest 15-20 seconds
L-Sit x 30-45 seconds (:15-20/leg for modification)
Rest 2 minutes
B. In teams of two, complete four rounds for time of:
20 Single-Arm Dumbbell Snatches (from the hip/hang)
400 Meter Run (together)
(Partition the reps however you see fit, and stay with your partner on the run.)
C. May Challenge Core Cash-out
———————————————————————————————————————
Bumper’s Club – TBD
———————————————————————————————————————
BOOTCAMP RX CLASS:
A. In teams of two, complete five rounds for time of:
20 Single-Arm Dumbbell Snatches (from the hip/hang)
400 Meter Run (together)
(Partition the reps however you see fit, and stay with your partner on the run.)
C. May Challenge Core Cash-out
———————————————————————————————————————

Kids Training:

Warm Up:

20/15 Calories Assault
Bike
CrossFit Kids Warm-Up
2 Rds-
10 Pushups
10 Pullups
10 Air Squats
10 Squats
Strength/Skill:
“Bar” Day
Pullups
Kipping, strict
Knees to elbow, toes to bar
progressions
6 sets of each

WOD:

21-15-9
DB/Barbell Thruster
(choose weight)
Burpee
Box Step Up

 

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