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Tuesday November 13, 2018, CrossFit Stapleton – Denver, CO

12
Nov

Tuesday November 13, 2018, CrossFit Stapleton – Denver, CO

BRING A FRIEND ALLL NOVEMBER + and get 50% off of your December Membership! 

 
We are quickly approaching the ‘Season of Giving’ AND we would love to give you an opportunity to GIVE the gift of CrossFit Stapleton to a friend or family member who you think might benefit from our community.
Starting November 1st we will be opening our doors to anyone you would like to bring in!
ALL month they can try CFS – on the house!
If your buddy decides they just love it here as an added gift – We will give them an unlimited December membership for 50% off! 
As a THANK YOU to you, YOU will receive 50% off of your December membership as well. 
A few rules: 
1 – YOU must attend any and all classes your friend / family member attends.
2 – We will need to set them up with a temporary profile in Push Press for the month of November so they can check in !
3 – They will need to run through a MINI 30 minute assessment with Tay prior to their first day of class.
Please email tayler@crossfitstapleton.com with questions !
If you already know who you would like to bring in for a month email tayler@crossfitstapleton.com and include your friends name and contact information. 
YAY FOR GIVING! 

CROSSFIT CLASSES: 

Performance- 

A. For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor.

Every minute, on the minute, for 5 minutes:
High Hang Clean x 1 rep @ 50-65% of 1-RM Clean

– Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):
Hang Clean x 1 rep @ 65-80% of 1-RM Clean

– Rest 60 seconds, and then…

Every 2mins, for 6 minutes (3 sets):
Clean x 1 rep @ 80+% of 1-RM Clean

 

B. Three rounds for time of:
10 Hang Squat Cleans (155/105 lbs)
10 Burpee Box Jumps (24″/20″)

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Fitness-

A. Every minute, on the minute, for 5 minutes:
High Hang Power Clean x 3 reps

– Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):
Hang Power Clean x 2 reps

– Rest 60 seconds, and then…

Every 2mins, for 6 minutes (3 sets):
FULL Power Clean x 1 rep

 

B. Three rounds for time of:
10 Hang Squat Cleans (pick a load you CAN squat!)
10 Burpee Box Jumps 

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Bumper’s ClubTBD

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BOOTCAMP RX CLASS:

A. 4 Rounds:
A1. 6-10 Feet Elevated Push Ups

A2. 10 meter Death March w/ row 

 

B. 3 Rounds:

B1. 60 second KB Front Rack Hold 

B2. 15 Banded Goodmorning 

B3. 20 Alt Hammer Curls 

 

C. 20 Min AMRAP:

10m Dumbbell Push Bear Crawl 

8 HSPU

10m Burpee Broad Jump

5 Renegade Row 

10 Devil Press  

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