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Monday February 12, 2018, CrossFit Stapleton – Denver, CO

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Feb

Monday February 12, 2018, CrossFit Stapleton – Denver, CO

MEMBER APP 

Have you downloaded the Zenplanner member App yet?! 

CLICK HERE to download the iPhone ZenPlanner App

CLICK HERE to download the Android Zenplanner App

Quickly reserve your space in any of our classes 

Easily log your scores/WOD times/PRs

Update your account information

View the daily leaderboard 

See the WODs we have programmed for the ENTIRE WEEK ahead 

Starting March 1st CFS will be moving our WOD logging 100% to ZenPlanner (that means no more whiteboard!)! All scores will be logged in the system each class and be viewable (if you post your WOD as ‘public’) on our daily digital gym leaderboard (IE: your app/our big screens/etc)! 

Goodbye old school whiteboard and dry eraser … hello technology!!! 

Please download the app, log in with your ZenPlanner account information, and let us know if you need any help navigating! 

Happy logging! 

REMINDER THAT WE WILL BE MOVING TO 100% SCREENS ON 3/1/18 (NO MORE WHITEBOARD!)

START GETTING INTO THE HABIT OF SIGNING ON AND LOGGING YOUR SCORES!

 

CROSSFIT CLASSES: 

Performance- 

A. “Fran”

Rounds of 21, 15, and 9 reps of:

95/65 lbs Thrusters

Pull-Ups

Rest until relatively recovered, and then…

B. Two sets of:

Bulgarian Split Squats x 20 reps each leg @ 1010

Rest 60 seconds after each leg

Single-Arm Dumbbell Row x 8 reps @ 2110

Rest 60 seconds after each arm

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

Fitness-

A. “Fran”

Rounds of 21, 15, and 9 reps of:

DB Thrusters

Ring Rows

Rest until relatively recovered, and then…

B. Two sets of:

BW Bulgarian Split Squats x 20 reps each leg @ 1010

Rest 60 seconds after each leg

Single-Arm Dumbbell Row x 8 reps @ 2110

Rest 60 seconds after each arm

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

BOOTCAMP RX CLASS:

A. Bootcamp Fran 21 – 15 – 9 – 15 – 21 For Time: 

Row (Kcals)

DB Thrusters

Pull-Ups

B. 8min AMRAP: 

10 Push-ups

10/side DB Row (in a plank)

10 DB Burpees (DBs stay by sides while you jump)

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