Call Us: 315-489-7445 | Member Login

Wednesday November 15, 2017 CrossFit Stapleton – Denver, CO

Mark your Claendars

December 9th CFS Holiday Party!!!

Theme = SUPER Fancy 

Once we solidify our venue we will provide you all detailed info! 

CROSSFIT CLASSES:

Performance-

A. In teams of three, complete 5 sets each of:
500 Meter Row
15 Burpee Box Jump-Overs (24″/20″)
10 Overhead Squats (115/75 lbs)

– Each person starts on a different station, and teammates may only rotate to the next station after everyone has completed their assigned task.

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

Fitness-

A. In teams of three, complete 5 sets each of:
500 Meter Row
10 Burpees

10 Box Jumps
10 Overhead Squats (PVC or Empty Barbell)

– Each person starts on a different station, and teammates may only rotate to the next station after everyone has completed their assigned task.

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

BOOTCAMP RX CLASS:

A. In teams of three, complete 5 sets each of:
20 Kcal Assault Bike
10 Burpees

10 Ball Slams
10 PVC OHS

– Each person starts on a different station, and teammates may only rotate to the next station after everyone has completed their assigned task.

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

KIDS TRAINING:

A. Strength/Skill – Ball Slams:

  • Intro/Review
  • Accumulate 10-20 SOLID reps

 

B. 3 Rounds EACH for Time – With a Buddy:

7/5 Kcals Assault Bike

5 burpees

5 SOILD air squats

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text