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Wednesday March 25, 2015 CrossFit Stapleton- Denver, CO

Its is time to change things up a bit…

Get ready to mark your calendars.

April’s Wine and Dine theme will be Breakfast!

Stuffed toast

When:

April 12th (Sunday!) from 10am-1pm

Where:

Amy S’s House!

What to expect:

Bloody Mary Bar, Stuffed French Toast, Mimosas, Egg dishes, Fresh Fruit, AND MUCH MORE!

Registration for this event will open up THIS Saturday (3/28/15) at 10am sharp.

The finalized menu will be released at this time as well.

Details:

– There will be a registration link posted to this post as well as on Facebook this Saturday.

– Price per couple/two people will be $85 ($42.50/person)

– There will be 8 (16 individual) slots available!

CROSSFIT CLASSES: 

Performance- 

A. Take 15 minutes to build to today’s heavy Clean & Jerk

 

B. Every minute, on the minute, for 15 minutes (15 sets):

3 Ground to Overhead (135/95)

6 Burpees Over the Barbell

– If you fail to complete the round within the minute, finish all of the

repetitions and then sit out the minute in which you carried over into.

Restart at the top of the following minute.

 

C. Every 2 minutes for 10 minutes (5 sets):

100 Meter Farmer’s Carry (as heavy as possible)

 

Fitness- 

A. Every minute on the minute for 15 minutes (5 sets):

Station 1 – Romanian Deadlift x 6-8 reps @ 20X1

Station 2 – Alternating Reverse Lunges x 10 reps

(perform these as heavy as possible)

Station 3 – Single-Arm DB Press x 6 each arm

 

B. Every minute on the minute for 15 minutes:

5 Renegade Rows

(Push-Up, Row Left, Push-Up, Row Right)

5 Burpees

– If you fail to complete the round within the minute, finish all of the repetitions and then sit out the minute in which you carried over into. Restart at the top of the following minute.

 

C. Every 2 minutes- For 10 minutes (5 sets):

100 meter Farmer’s Carry (as heavy as possible)

 

BOOTCAMP RX CLASS: 

Interval WOD (work = rest):

AMRAP in 3 minutes
Row 500/400 (women) meters
Max KB Swings in remaining time (55/35)
Rest 3 minutes

AMRAP in 3 minutes
Row 500/400 meters
Max Burpees in remaining time
Rest 3 minutes

AMRAP in 3 minutes
KB Swings – Same number you completed in Set 1
Max Meters Rowed in remaining time
Rest 3 minutes

AMRAP in 3 minutes
Burpees – Same number you completed in Set 2
Max Meters Rowed in remaining time

  • Score is reps per round/ meters per round

 

  • MyZone: Sprint/ RED
  • Each set is a 100% effort
  • Goal is max reps so hit the row hard in first 2 sets
  • Goal is to get back on the rower as fast as possible and complete at least 500/400 meters in the remaining time
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