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Wednesday January 25, 2017 CrossFit Stapleton- Denver, CO

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The Count Down Continues!!

Open WODs will be offered for the WOD every Friday Starting February 23rd to March 27th!!

Not sure if you want to register??

Below are some of the many reasons for members to register for the Open:

1. The Open is a great way of building a fitness plan that is goal oriented and clearly directed.

2. It has also created a great sense of community and camaraderie among each gym’s members.

3. The Open include the pressure of competition.

It may be outside of your comfort zone, but this is something that is self-recorded so, you can do it within the safe environment of your own gym with people who have your back. It’s a great way to push yourself.

With a wide range of age brackets and scaling options, there are really very few reasons you might not want to do the Open.

To learn more about reasons to register and some tips for preparation for the Open, follow the Link below:

https://breakingmuscle.com/fitness/2017-crossfit-open-prep-movements-to-master

 

CROSSFIT CLASSES:

Performance-

A. Every 2 minutes, for 20 minutes (10 sets):

Power Clean x 1.1.1

(rest 10 seconds between singles)

Build over the course of the 10 sets, the last three sets should be extremely challenging.

B. Two sets for times of:

30/20 Calories on the Concept2

60 Kettlebell Swings (55/35)

60 Goblet Squats (55/35)

– Rest the same length of time the first set took you – 1:1 Work:Rest Ratio

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Fitness-

A. Every 2 minutes, for 20 minutes (10 sets):

Hang Power Clean x 3

– Pick a moderate load and maintain that throughout all 10 sets

B. Two sets for times of:

20/15 Calories on the Concept2

40 Russian Kettlebell Swings

40 Goblet Squats

– Rest the same length of time the first set took you – 1:1 Work:Rest Ratio

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BOOTCAMP RX CLASS:

B. Three sets for times of:

500m run

30 Russian Ball Slams

30 Squats w/ Ball Slam (15 on each shoulder)

– Rest the same length of time the first set took you – 1:1 Work:Rest Ratio

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