Call Us: (720) 443-3962 | Login

Monday January 15, 2017, CrossFit Stapleton – Denver, CO

14
Jan

Monday January 15, 2017, CrossFit Stapleton – Denver, CO

HAVE YOU DOWNLOADED THE ZENPLANNER APP YET?

QUICK and EASY Access – 

Class Calendar
View available classes and events conveniently from your phone

Reserve a Class
Let us know you’ll be attending class with a single tap

Instructor & Class Details
Get to know our coaches better learn more about each class

ANNNND LAST BUT NOT LEAST – Workout Tracking !!!!!
Check out the daily WOD, log results, view the community leaderboard and like and comment on other members’ results!

CLICK HERE to download the iPhone ZenPlanner App

CLICK HERE to download the Android Zenplanner App

Download today – log into your Zenplanner account, cruise around and log your scores, reserve a class, check the WOD, update your account info, and then let us know if you have any questions!!

Enjoy!

 

 

CROSSFIT CLASSES:

Performance-

A. Three sets of:

Barbell Good Mornings x 8 reps

Rest :30

Weighted Box Step-Ups (Dumbbells or Kettlebells farmers hold) x 8 reps per leg

Rest :30

Weighted Superman Taps (:03 pause at the top)

(place barbell on back or hold plate on chest with crossed arms)

Rest as needed

 

B. Every 5 minutes, for 20 minutes (4 sets):

20/15 Calorie Row

10 Box Facing Burpee Box Jump Overs (24″/20″)

15 Toes-to-Bar

20 Thrusters (95/65 lbs)

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

Fitness-

A. Three sets of:

Barbell Good Mornings x 8 reps

Rest :30

Weighted Box Step-Ups (Dumbbells or Kettlebells farmers hold) x 8 reps per leg

Rest :30

Weighted Superman Taps (:03 pause at the top)

(place barbell on back or hold plate on chest with crossed arms)

Rest as needed

 

B. Every 5 minutes, for 20 minutes (4 sets):

15 Calorie Row

10 Burpees

15 Knees to Chest

20 DB Thrusters

 

BOOTCAMP RX CLASS:

A. Two sets of:

:60 SA Alternating KB Snatches

Rest :30

:60 Box Jumps

Rest :30

:60 KB Swings

Rest :30

 

B. Every 5 minutes, for 25 minutes (5 sets):

15 Calorie Bike

10 Burpees

15 Toes To Bar (Knees to Chest)

20 Wall Balls

Leave a Reply