CrossFit Defense Training Workshop

CrossFit Defense Workshop at AC

 

Due to overwhelming demand for both sessions, we will be hosting two CrossFit Defense Training Workshops next week.

 

Tuesday, April 22nd at 1 pm

and again on

Wednesday, April 23 at 7:30pm

Mark your calendars!

Coach Erik is delighted to run this workshop for all Members of Aspen CrossFit.. visitors from other boxes in the valley can also attend for the normal drop-in rate of $20 for the session.

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Wednesday, April 16th

WarmUP

Barbell Warm-up (Coach-led and Paced) (45/35)

5 Rounds

5 Front Squats

5 Push Press

5 Thrusters

5 Good Mornings

PreWOD

EMOM 10

3 Front Squats @70-80%

WOD

cropped-poss-aspen-crossfit.jpgAMRAP 10

3 Handstand Push-ups

5 Power Cleans (135/95)

7 Box Jumps (24/20)

PostWOD

5×10 GHD Hip Extensions

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Tuesday, April 15th “Tax Day”

Warmup

Group 8

PreWOD

5-5-3-3-1-1

Weighted Push-Ups w/ Partner

(AMAP, Must finish sets-reps)

WOD

100-80-60-40-20

Double-Unders

50-40-30-20-10

Push-ups

PostWOD

5×10 GHD Sit-ups

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Monday, April 14th

Warmup

25 Supermans

25 Good Mornings

25 Ring Rows

25 Squats

25 Phelps/ Arm Circles

PreWOD

EMOM 10

1 DeadLift @85%

WOD

AMRAP 14

6 TGU (24/16)

8 Goblet Squats

12 T2B

PostWOD

Roll Scapula Perimeter w/ Lax Ball

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Friday, April 11th “Partner Friday”

WarmUp

5 Min easy Row

3 sets of

10 Squats

10 Push Press (35/15)

10 Mtn. Climbers

PreWOD

Row 500m for time

WOD

With a partner, complete 200 Thrusters (75/55) for time

While one partner is doing thrusters, the other is doing box jumps (20)

Partners will switch every 60 seconds.

Workout is over when the thrusters are complete.

Score is time minus (total box jumps x 2).

If your time is 15:00 and you complete 150 box jumps. You will subtract 300 seconds from the 15:00, making your score 10:00.

PostWOD

5 minutes

Plank

L-Hang Combo Platter

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Aspen CrossFit Spring “Jumpstart” Referral Program

Aspen CrossFit Spring

“Jumpstart” Referral Program

(April 14th-June 1st)

Active member will receive $50 credit towards membership for each new member referred.

When new member completes ‘Elements’  program and one full month of membership, a $50 credit will be applied to the account of the referring member.

Referral must be introduced to and confirmed by Erik prior to Elements program start.

AWARDS PROGRAM:  The Current member that refers the most new members to Aspen CrossFit during the promotion (minimum of 4) will be awarded with an iPad Mini,  the second lead referrer will get AC Sweats (tops and bottoms) for contributing so substantially to so many peoples lives and spreading the Aspen CrossFit Love!

Member can refer as many athletes as possible!   There is no limit to how much you can save on your monthly dues by getting your friends, families, co-workers in the door!!shadows3-aspen-crossfit.jpgcropped-shadows-aspen-crossfit.jpg

 

 

 

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Thursday, April 10th OHS

Warmup

Bander Shoulder Mobility

5 Rounds of 10 OHS w/ PVC

10 Push-ups

10 Supermans

PreWOD

3x3x3x3x3

OHS

Build to a 3-Rep Max

WOD

5 Rounds for time

10 Power Snatch (75/55)

10 Push-ups

10 V-Ups

PostWOD

Mobility: Posters OH x3

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