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Wednesday January 27, 2016 CrossFit Stapleton- Denver, CO

Yes, You Should Sign Up For The Open

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In one month from now, men and women all over the world, of all different ages, sizes, ability levels and backgrounds, will put their best efforts forth as they compete in the world wide CrossFit Open. You’ve probably heard some of the buzz about it in your local gym, and it’s likely you’re thinking, “sounds good, but it’s not for me”. Well I am here to tell you why you are wrong, it IS for you, and could be one of the best things you’ve ever done!

The Open is basically everything that’s amazing about Crossfit all condensed down into 5 workouts; the community, the challenges, and the sense of accomplishment. The high saturation of what makes Crossfit great can be a powerful thing to be a part of. Here are the reasons you should sign up and give it a go:

READ ON HERE

Then…

REGISTER HERE!!!

CROSSFIT CLASSES: 

Performance-

A1. Every two minutes, for 10 minutes (5 sets):

Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%

followed by…

A2. Every two minutes, for 4 minutes (2 sets):
Back Squat x 8-10 reps @ 75-80%

B. In teams of three, alternate sets to complete as many rounds and reps as possible in 12 minutes of:
3 Push Press (155/105 lbs)
6 Box Jump-Overs
9 Kettlebell Swings (32/24 kg)

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Fitness-

A. Four sets of:
Back Squat x 8-10 reps
Rest 20 seconds
Russian Step-Ups x 8-10 reps each leg
Rest 60 seconds
Turkish Get-Up x 1-2 reps each arm
Rest 60 seconds

B. In teams of three, alternate sets to complete as many rounds and reps as possible in 12 minutes of:
3 Push Press
6 Box Jump-Overs
9 Kettlebell Swings

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BOOTCAMP RX CLASS:

A. In teams of three, alternate sets to complete as many rounds and reps as possible in 18 minutes of:
3 Burpees
6 Box Jump-Overs
9 Kettlebell Swings

B. Core Tabata (8 rounds):

Partner med-ball throws

Score = total reps

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