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Tuesday January 16, 2017, CrossFit Stapleton – Denver, CO

15
Jan

Tuesday January 16, 2017, CrossFit Stapleton – Denver, CO

CHECK OUT OUR NEW GYM-NASTY CLASS

WHAT: Rich’s Gym-NASTY Class

WHEN: Mondays, Tuesday’s and Wednesday’s 4-5PM (STARTS THIS MONDAY 1/8) 

WHY: Do you want stronger, healthier shoulders? Core strength? Increased range of motion? You should!!!!

Pleas join Rich for his NEW GYm-NASTY class: Mondays, Tuesdays and Wednesdays from 4-5PM.

DEETS: The first three months will be geared towards shoulder stability, body (positional) awareness and improving overhead position. You will utilize slow controlled movements on the parallettes (those PVC contraptions we do not use enough!) as your primary strength tool.

Be ready to work your core in the process!! You can treat these as stand alone strength/technique days or use them in conjunction with the 5pm CrossFit class – you will be able to manage both gymnastics and CrossFit class in a single day!

Come have fun, learn some new skills and get stronger in the new year!!!

 

 

CROSSFIT CLASSES:

Performance-

A. Take 20-25 minutes to establish today’s 1-RM Back Squat

 

B. Two sets for max reps, each against a 4-minute running clock, of:

500 Meter Row

15 Thrusters (95/65 lbs)

Max Reps of Bar-Facing Burpees

Rest 4 minutes between sets

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Fitness-

A. Take 20-25 minutes to cycle –

8 x 3 Back Squat (minimal loading increase)

 

B. Two sets for max reps, each against a 4-minute running clock, of:

500 Meter Row

15 Thrusters (95/65 lbs)

Max Reps of Bar-Facing Burpees

Rest 4 minutes between sets

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Bumper’s ClubTBD

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BOOTCAMP RX CLASS:

A. Four sets for max reps – Each against a 4-minute running clock, of:

500 Meter Run

20 DB Thrusters

Burpees

– Rest 3 minutes between sets

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