Call Us: (720) 443-3962 | Login

Tuesday January 23, 2017, CrossFit Stapleton – Denver, CO

22
Jan

Tuesday January 23, 2017, CrossFit Stapleton – Denver, CO

Zenplanner Member App 

Have you downloaded the Zenplanner member App yet?! 

CLICK HERE (https://itunes.apple.com/us/app/zen-planner-member-app-for-fitness-businesses/id1065000091?mt=8 ) to download the iPhone ZenPlanner App

CLICK HERE (https://play.google.com/store/apps/details?id=com.zenplanner.memberapp&hl=en) 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! 

 

 

CROSSFIT CLASSES:

Performance-

A. Every 2 minutes, for 12 minutes (2 sets of each):

Station 1 – Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps

(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)

Station 2 – Handstand Walk x 10 meters

(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

Station 3 – L-Sit or L-Sit Progression x 45-60 seconds

 

B. Three rounds for time of:

30/20 Calories of Rowing

15 Chest-to-Bar Pull-Ups

10 Strict Handstand Push-Ups

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

Fitness-

A. Every 2 minutes, for 12 minutes (2 sets of each):

Station 1 – Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps

Station 2 – Handstand Hold x :15-45 (add in shoulder taps if able)

Station 3 – L-Sit Progression x 45-60 seconds

 

B. Three rounds for time of:

20 Calories of Rowing

15 Pronated Grip Ring Rows

10 L-Seated DB Presses

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

Bumper’s ClubTBD

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

BOOTCAMP RX CLASS:

A. Five rounds for time of:

20 Calories of on the Assault Bike

10 Pull-Ups

20 Push-ups

 

B. 3 Rounds for time:

10 Handstand Push-ups (or L-Seated Presses)

20 Box Dips

30 DUs

Leave a Reply