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Tuesday October 10, 2017 CrossFit Stapleton – Denver, CO

YOGA UPDATE!!!

– NO Yoga Wednesday 6:15PM (we apologize for the inconvenience)
– Please come on in and at ANYTIME and ROMWOD with us! This is included with your membership – if you do it on the big check in screen at the box. 
– Please ask a coach for assistance if you would like us to show you how to set a ‘ROMWOD’ class up at anytime on the main screen.
Please join is for Yoga Tuesday’s & Thursday’s at 5AM and Saturday’s at 7AM with Rob!  

 

 

CROSSFIT CLASSES:

Performance-

A. Three sets of:
Bulgarian Split Squats x 4-6 reps each leg @ 30X1
Rest 90 seconds
Tempo Ring Dips x Max Reps @ 1111
Rest 90 seconds

B. Four rounds for time of:
5 Front Squats (185/135 lbs – taken from floor)
10 Pull-Ups
15 Calories of Assault Bike (or Rowing)

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Fitness-

A. Three sets of:
Bulgarian Split Squats x 6 reps each leg @ 30X1 (Body Weight)
Rest 90 seconds
Tempo Push-Ups x Max BEAUTIFUL Reps @ 1111
Rest 90 seconds

B. Four rounds for time of:
5 DB Front Squats
10 Ring Rows
15 Calories of Assault Bike (or Rowing)

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Bumper’s Club – TBD

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BOOTCAMP RX CLASS:

A. Five rounds for time of:
10 KB Goblet Squats
15 Pull-ups
20 Calories of Rowing

B. Coaches Choice – Core Cash Out!

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KIDS TRAINING:

A. Skill/Strength – Front Squat:

8 x 3 (increase load in able)

B. 10min AMRAP:

10 Air Squats

10 Ring Rows

10 Assault Bike (Kcals)

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