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Wednesday November 22, 2017 CrossFit Stapleton – Denver, CO

Ascent Protein NOW on the shelves! 

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Why Ascent?

Ascent was created with a purpose in mind: to naturally improve athletic performance. Like you, we know shortcuts do not exist. On your path, there are no gimmicks — just Hard Work and the right nutrition.

Ascent is committed to using the best real food ingredients and is designed to improve muscle health and performance. The rest is up to you, and we believe your best is still ahead.

Get yours TODAY

Casein 

Whey 

CROSSFIT CLASSES:

Performance-

A. In six attempts or less, find your 1-RM Weighted Pull-Up
Rest at least 2-3 minutes between attempts, and spend that time working on hip mobility, glute activation and foam rolling.

B. Complete as many rounds and reps as possible in 10 minutes of:
12/8 Calories of Assault Bike (or 200 Meter Run)
Pull-Up Complex (2 Strict + 4 Chest-to-Bar + 6 Kipping)

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Fitness-

A. Cycle through 6 sets:

8-10 elevated ring rows (increase elevation each set – if you can!)

B. Complete as many rounds and reps as possible in 10 minutes of:
8 Calories of Assault Bike (or 200 Meter Run)
5 jumping negatives (:03 negative)

5 ring rows

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BOOTCAMP RX CLASS:

A. 10min AMRAP:
10 Kcal Row
10 Pull-ups

B. 10min AMRAP:

15 Kcal Row

5 Chest to Bar Pull-ups (sub = elevated ring rows)

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KIDS TRAINING:

A. Strength/Skill – The Ring Row (pre pull-up preogression)

Demo/Chat

  • Shoulder safety focus
  • Accumulate 20 great reps
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