Call Us: 315-489-7445 | MyZone Member Login

Wednesday July 27, 2016 CrossFit Stapleton- Denver, CO

MOVIE NIGHT THIS FRIDAY!

rocky

WHEN: FRIDAY  (7/29) 7:30PM

MOVIE: The Rocky Horror Picture Show!!!

Bring camping chairs, drinks, snacks, etc!

Looking forward to seeing you there! 

CROSSFIT CLASSES:

Performance-

A. Four sets of:
Weighted Supinated-Grip Pull-Ups x 2-4 reps @ 21X0
Rest 60 seconds
L-Sit x 30-60 second hold
(if you cannot do this consecutively, accumulate the time)
Rest 60 seconds

B. Five rounds for time of:
5 Muscle-Ups or 10 Pull-Ups
20 Wall Ball Shots (20/14 lbs)

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

Fitness-

A. Four sets of:
Supinated-Grip Ring Rows x 8 reps @ 21X0
Rest 60 seconds
Single leg L-Sit hold x :30 second hold/leg
Rest 60 seconds

B. Five rounds for time of:
5 Pull-Ups or RRs + 5 Dips or Push-ups
20 Wall Ball Shots

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

BOOTCAMP RX CLASS:

A. 3 Rounds – NFT:

:60 superman hold

  • rest :30

:60 hollow hold

  • rest :30

:60 elbow plank

  • rest :30

B. 3 Rounds- For Time:

20 Wall Balls

20 KB Swings

20 BW walking lunges

20 Kcals on the rower

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

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text