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Wednesday August 15, 2018, CrossFit Stapleton – Denver, CO

14
Aug

Wednesday August 15, 2018, CrossFit Stapleton – Denver, CO

NO YOGA NOW-AUGUST 

 

Heads UP! We will be taking a 30 day break NOW-August with our Yoga Program. Rob has quite a bit of travel planned and we are gearing up for a NEW September Yoga schedule! SO there will be NO yoga during the month of August. Please feel free to RomWOD / use the empty yoga room at your will during this time. 
Starting September 4 (Tuesday) we will be offering the following YogaRX classes: 
TUESDAY/THURSDAY 5AM & 6PM (NEW ADDITION!)
SATURDAY 7AM 

 

CROSSFIT CLASSES:

Performance-

A. Every 90 seconds, for 30 minutes (5 sets):
Station 1 – 25/18 Calories of Assault Bike
Station 2 – 15 Burpee Box Jump-Overs (24″/20″)
Station 3 – 200 Meter Run
Station 4 – 20 Single-Arm DB Overhead Walking Lunges (55/35 lbs – 10 steps each side)

– Your goal should be to finish this entire workout without falling short in any interval. If the prescribed repetitions or distances are unattainable, please adjust the reps such that you are able to complete the first round relatively comfortably, and by the final round you will be challenged both mentally and physically.

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Fitness-

A. Every 90 seconds, for 30 minutes (5 sets):
Station 1 – 18 Calories of Assault Bike
Station 2 – 10 Burpees + 10 Box Jumps
Station 3 – 200 Meter Run
Station 4 – 20 Walking Lunges w/ PVC OH (in a snatch grip)

– Your goal should be to finish this entire workout without falling short in any interval. If the prescribed repetitions or distances are unattainable, please adjust the reps such that you are able to complete the first round relatively comfortably, and by the final round you will be challenged both mentally and physically.

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BOOTCAMP RX CLASS:

A. 4 Rounds:

7/direction KB Halos

8 Dual KB Rows 21X2

8 Banded KB Deadlift

4 Rope Pull Ups (Switch which hand is on top each round)

For Time- 25 Min Cap

 

B. 21-15-9:

Cal Row
Cal Assault Bike

–Rest 3–

9-15-21

Push Up

Pull Up

Air Squat

Sit Up

 

C. OPTIONAL ARM PUMP OUT

10 Rounds

10 Bicep Curls

10 Overhead Tricep Extensions

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