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Wednesday December 30, 2015 CrossFit Stapleton- Denver, CO

NEW YEARS WEEK SCHEDULE CHANGES

Thursday (New Years Eve) – 12/31 – 8am Class ONLY

Friday (New Years Day) – 1/1/16 – NO Classes

Saturday – 1/2/16 – 7 &  8am Classes (Normal Schedule)

2016

– New Years Goals –

PS- Start thinking about what your 2016 CrossFit/Bootcamp Goals are going to be.

We will be recording your fitness goals for the New Year on a permeant ‘CFS GOAL’ board this week!!!

CROSSFIT CLASSES: 

Performance-

A. Every 3 minutes, for 15 minutes (5 sets) of:
Front Squat x 2 reps

B. Every minute, on the minute, for 24 minutes:
Minute 1 – 5 Thrusters (go heavy)
Minute 2 – 10 Strict Pull-Ups
Minute 3 – 15 Box Jump-Overs

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Fitness-

A. Three sets of:
Front Squat x 6-8 reps
Rest 60 seconds
Single Arm Press x 6-8 reps each arm
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B. Every minute, on the minute, for 24 minutes:
Minute 1 – 5 Thrusters (go heavy)
Minute 2 – 10 Strict Pull-Ups
Minute 3 – 15 Box Jump-Overs

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BOOTCAMP RX CLASS: 

A. 2K Row Time Trial

5 minute rest

B. 10min AMRAP

15 DUs (sub = 15 Stick Jumps)

30 Mtn Climbers

:60 side plank (:30 R/L)

* May have to split groups into 2 teams… Group one starts on A and group two starts on B, then flip flop!

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