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Wednesday January 17, 2017, CrossFit Stapleton – Denver, CO

16
Jan

Wednesday January 17, 2017, CrossFit Stapleton – Denver, CO

GOALS. GOALS. GOALS. 

Have you recorded your Goals on the NEW 2018 Goal Board?!

Make your goals public and start holding yourself accountable by writing them on our NEW and IMPROVED goal board !!

All current members have their own individual slot on the board. We will keep this board down for easy access THIS ENTIRE MONTH – this gives you plenty of time to come up with thoughtful goals for 2018 and get them written down. Once we fill it up – this board will be anchored up RIGHT NEXT to the main white board so we can look at it daily and be held accountable to our goals we have challenged ourselves to!

Take some time between now-January 31 to come up with 1-3 badass goals you would like to reach by the end of this year. Write it on the board – and get going!!!

Ask a coach for help if you are struggling to come up with some goals for yourself. Lets all come together to help each-other be the best versions of ourselves this year!! We have an incredible support system around us – lets utilize it!

 

 

CROSSFIT CLASSES:

Performance-

A. Every 3 minute, for 15 minutes (5 sets):

Strict Shoulder Press x 1 rep (80, 85, 90, 95, 95+%)

Once you have found your 1-RM (which you will use for this entire cycle), then perform the following…

 

B. Every 3 minute, for 6 minutes (2 sets):

Push Press x Max Reps @ 80-85% of today’s 1-RM

 

C. “Helen” – Three rounds for time of:

400 Meter Run

21 Kettlebell Swings (24/16 kg)

12 Pull-Ups

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Fitness-

A. Every 3 minute, for 15 minutes (5 sets):

x3 Strict Press

 

B. Every 3 minute, for 6 minutes (2 sets):

x5 Push Press

 

C. “Helen-ish” – Three rounds for time of:

400 Meter Run

21 Kettlebell Swings

12 Ring Rows

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BOOTCAMP RX CLASS:

A. Five rounds for time of:

500 Meter Row

21 Russian Kettlebell Swings

12 SA KB Push Presses (6/arm)

6 Pull-ups

 

B. Coaches Choice Cash Out

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