Call Us: 315-489-7445 | Member Login

Wednesday August 24, 2016 CrossFit Stapleton- Denver, CO

FRIDAY NIGHT MOVIE NIGHT 

titans-4

WHERE: CFS BootcampRX Room 

WHEN: This Friday 7:30PM

WHAT: Remember The Titans 

Bring drinks, snacks, etc. 

Be there or be square… This is our LAST Friday movie night of the summer!!!

 

CROSSFIT CLASSES: 

Performance-

A. Deadlift:
*Set 1 – 5 reps @ 75-80%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 5 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 1 rep @ 90+%
Rest 3 minutes between sets and use that time to practice skills on the rings – muscle-ups or low-ring muscle-up progressions.

B. Three rounds for time of:
20/15 Calories on the Concept2 (or 400 Meter Run)
15 Box Jumps (24″/20″)
15/10 Strict Handstand Push-Ups

Time cap: 12 minutes

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

Fitness-

A. Deadlift:
5×5 – Focus on technique and minimal loading


– Rest 3 minutes between sets and use that time to practice skills on the rings – muscle-ups or low-ring muscle-up progressions.

B. Three rounds for time of:

20/15 Calories on the Concept2 (or 400 Meter Run)
15 Box Jumps (24″/20″)
15/10 Strict Handstand Push-Ups

Time cap: 12 minutes

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

BOOTCAMP RX CLASS:

A. 16 minute AMRAP:

50 DUs

25 Box Jumps (24/20)

15 Push-ups

5 Pull-ups

B. 3 Rounds – NFT:

:30 HS Hold (focus on hollow body)

10 Strict T2B

:45 superman

10 Snow-angels (no weight)

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

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text