Call Us: (720) 443-3962 | Login

Wednesday April 11, 2018, CrossFit Stapleton – Denver, CO

10
Apr

Wednesday April 11, 2018, CrossFit Stapleton – Denver, CO

JASON UPDATE 

Jason has left UCH and is onto the next phase of his recovery. YAY!!

He is officially in his new location and getting settled with the new team.

Here they will focus on his respiratory efforts and a lot of therapy.

This move will help Jason continue to improve his physical and mental status – this is ALL great news!

HOW CAN WE HELP?!

For those of you who know Jason, you know how incredible of a man he is. He is a caring family man, a loving and hilarious friend, a HUGE Falcons fan, an ANIMAL on a bike, and an even bigger stud in the gym. He has been a member of our box for years and works his tail off (while somehow always smiling!) every time we see him.

Jason and his family are fighting their biggest fight yet (this is by far Jason’s toughest WOD) and I want the CFS community to ‘Rise-Up’ and help in any way we can!

JASON’S FRIENDS AND FAMILY HAVE SET UP A FEW EASY WAYS FOR US TO HELP. 

 

 FINANCIAL CONTRIBUTIONS

If you are able to make a financial contribution, please note that all proceeds will go directly to Jason’s medical care and treatment.

Your funds will be disbursed to the Agurs by the James-Staniszewski Foundation, a non-profit charitable organization. In return, you will receive a receipt for your taxes. You should expect this receipt to arrive within the 4th quarter of the year.

Click HERE to donate

FOOD/DRINK 

Let Jess’ favorite restaurant come to her after a busy day of working, being at the hospital and taking care of the girls! Go to UberEats and choose any dollar amount. Add riseupagur@gmail.com as the recipient and a gift card will be emailed to her like magic!

#riseupagur #cfsstrong

 

 

CROSSFIT CLASSES:

Performance-

A. Every 3 minutes, for 15 minutes (5 sets) of:
Pause Front Squat x 5 reps @ 32X1

 

B. Against a 4-minute running clock, perform as many rounds and reps as possible of:
5 Strict Pull-Ups
10 Toes to Bar
20 Push-Ups
30 Jumping Air Squats

– Rest 2 minutes between sets, and complete a total of 3 sets. Pick up each set where you left off at the end of the previous set.

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

Fitness-

A. Every 3 minutes, for 15 minutes (5 sets) of:
Eccentric Front Squat x 5 reps @ 13X1 (three seconds down)

– Keep it VERY light!

 

B. Against a 4-minute running clock, perform as many rounds and reps as possible of:
3 Jumping pull-ups + negative (or 5x ring rows)
5 Knees to Chest (or Sit-ups)
10 Push-Ups (sub w/ mat if necessary)
20 Air Squats

– Rest 2 minutes between sets, and complete a total of 3 sets. Pick up each set where you left off at the end of the previous set.

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

BOOTCAMP RX CLASS:

A. 3 Sets –

1 – 8-12 Crossbody single arm deadlift

2 – 15-20 Banded Goodmornings

3 – 5 Seated box jumps (building)

Rest 1-2 min between each exercise

 

B. Against a 3-minute running clock, perform as many rounds and reps as possible of:
5 Pull-Ups
10 Toes to Bar
20 Air Squats

  • Rest 2 minutes Between Sets
  • Repeat for a total of 3 sets

Leave a Reply