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Tuesday September 8, 2015 CrossFit Stapleton- Denver, CO

CALLING ALL CFS ATHLETES! 

Meal-Train

TIME FOR US TO COME TOGETHER AND GET THESE NEW FAMILIES SOME DINNERS!

What an exciting time for CFS! 2 new babies in the last 3 days!

We have set up a meal train for this month and next month for Tina and Lauren…

I would love if we could get the families 2 meals a week for all of September and October! This is very simple… you click on the family you want to make food for, sign up for a night that works for you, make the meal, and drop off! SO EASY, and VERY helpful!

Thank you all in advance! 

Here are the links to both families:

Christina (Brooks)

https://www.mealtrain.com/trains/md62n7

IMG_2585

Lauren (Holt)

https://www.mealtrain.com/trains/q7mz45

Attachment-1———————————————————————————————————–

 

CROSSFIT CLASSES: 

Performance/Fitness-

A) Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Arch to Hollow Rolls x 20 reps
(alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor)
Station 2 – Supine Ring Rows x 10-12 reps @ 2111
(get as horizontal as possible, maintain engaged glutes and abdominals throughout the movement)
Station 3 – 45-60 seconds of Handstand Walking – use a partner to assist if necessary
(OR 45-60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)

B. Complete rounds of 15, 12 and 9 reps for time of:
Thrusters (135/95 lbs)
Pull-Ups
Burpees

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BOOTCAMP RX CLASS:

Tabata for Lowest Score:
Squats
KB Swings (24/16)
Push-ups
Ring Rows

Rest 4 minutes… then…

For Time:
150m Run
20 Burpees
10 Abmat Situps
150m Run
20 Squats
10 Abmat Situps
150m Run

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