Call Us: 315-489-7445 | Member Login

Tuesday October 6, 2015 CrossFit Stapleton- Denver, CO

Starting this week!!!

We are VERY excited to announce a new class to the CFS Schedule…

BUMPERS CLUB

 Bumper'sClubScratch

This is a barbell club that will meet twice a week to lift some heavy weights and learn new accessory movements pertaining to lifting and gymnastic, lead by Emilio!

We will meet every Tuesday and Thursday at 6:30pm! This class will be 60-90 minutes… We will be following Hot Dogs & Cupcakes Strength Programming.

Unlimited members get access to this program for no extra charge, 3x/week members can add this bonus class on for an addition $20/mo charge.

We will also be inviting non-CFS members to join this class for a $75/mo charge.

Please email Tayler@Crossfitstapleton.com with questions.

This class begins Tuesday October 6th!!!

 

 

CROSSFIT CLASSES: 

Performance-

A. Every three minutes, for 24 minutes (8 sets):

Hang Snatch + Snatch

B. In teams of two, partners alternate complete rounds to complete as many rounds and reps as possible in 12 minutes of:

12 Wall Ball Shots (20/12 lbs)

12 Burpees

———————————————————————————————————————

Fitness-

A. Four sets of:

Russian Step-Ups x 10 reps each leg

Rest 45 seconds

Supine Ring Rows x 10-12 reps @ 2111

Rest 45 seconds

Push-Ups x 12-15 reps @ 2011

Rest 45 seconds

B. In teams of two, partners alternate complete rounds to complete as many rounds and reps as possible in 12 minutes of:

12 Wall Ball Shots (20/12 lbs)

12 Burpees

———————————————————————————————————————

BOOTCAMP RX CLASS: 

WOD 1:

3 Rounds for Time:

400m Run or Row

3 Handstand Pushups (use scaling)

5 Pullups (sub ring rows)

10 DB Thrusters (30/20)

Coach – MZ: Pace/ Yellow

Rest/Recovery 3-4 minutes

WOD 2:

5 Rounds for Time:

150m Run

5 Ring Dips

10 Box Jumps (24/20)

15 KB Swings (55/35)

Coach – MZ: Pace/ Yellow

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text