Call Us: 315-489-7445 | Member Login

Wednesday November 18, 2015 CrossFit Stapleton- Denver, CO

Turkey Day Week Schedule Changes!

turkey

Thanksgiving is sneaking right up on us, and in celebration of the holiday were will have just a few schedule changes you will need to be aware of.

Wednesday the 25th (Day before Turkey Day)

Regular Classes ALL DAY –

Thursday the 26th (Turkey Day)

– 8am class ONLY! –

Come on in for an AWESOME team Turkey Themed WOD…

Friday the 27th

– 6am & 9:30am classes ONLY! –

Saturday the 28th

– Back to our regular scheduled classes (7&8am) –

 

 

CROSSFIT CLASSES: 

Performance-

A. Take 15-20 minutes to build to today’s heavy Jerk (Split – off racks)

B. Against a 2-minute running clock, complete:

Row 300 Meters

115/75 lb Push Press x max reps

Rest 2 minutes between sets, and complete a total of four sets.

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

Fitness-

A. Three sets of:

Single-Arm Dumbbell Row x 8-10 reps @ 2111

Rest 45 seconds

Dumbbell Bench Press x 8-10 reps @ 2011

Rest 45 seconds

Waiter Walk x 25-yard each arm

Rest 45 seconds

Mountain Climbers x 30 reps

Rest 45 seconds

B. Against a 2-minute running clock, complete:

Row 300 Meters

Push Press (Dumbbell or Barbell)

Rest 2 minutes between sets, and complete a total of four sets

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

BOOTCAMP RX CLASS: 

CORE – 2 rounds:
1 minute plank
1 minute Russian twists
1 minute partner med ball throws
Rest :30

Personal Prep for WOD

WOD – For Time:

800M Run or Row
20 Burpees
600M Run or Row
30 Burpees
400M Run or Row
40 Burpees
200M Run or Row
50 Burpees

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text