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Tuesday October 3, 2017 CrossFit Stapleton – Denver, CO

HAVE YOU GOTTEN #SWOLE & #FLEXY LATELY?

TRY ROMWOD FOR TWO WEEK – ON US!

CLICK HERE TO REDEEM YOUR 14 DAY TRIAL

Why ROMWOD?

BOOST PERFORMANCE

Increased range of motion can generate power and promote efficiency of functional movements through improved position and posture.

OPTIMIZE RANGE OF MOTION

Range of Motion is optimized through the strengthening of ligaments and tendons while simultaneously removing excess fascia through specific stretching routines.

ACCELERATE RECOVERY

Recovery is increased through the natural release of hyaluronic acid while simultaneously resetting the central nervous system.

Get more details HERE

 

CROSSFIT CLASSES:

Performance-

A. Four sets of:
Back Squat x 4-6 reps
Rest 3 minutes

B. In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 10 minutes of:
10 Burpee Box Jump-Overs (24″/20″)
10 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)

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Fitness-

A. Four sets of:
Back Squat x 5 reps
Rest 3 minutes

B. In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 10 minutes of:
5 Burpees

10 Box Jumps
10 Single-Arm Dumbbell Hang Snatches

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Bumper’s Club – TBD

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BOOTCAMP RX CLASS:

A. In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 20 minutes of:

10 Ball Slams

10 Burpees

10 (2ct) Mountain Climbers

B. 5 min AMRAP w/ Buddy:

Wall Balls

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KIDS TRAINING:

A. Strength/Skill – Back Squat:

5×5 Back Squat off the Rack

  • Minimal loading each set

B. 5min AMRAP:

5 Wall Balls

5 Burpees

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