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Friday August 19, 2016 CrossFit Stapleton- Denver, CO

MOVIE NIGHT CURVEBALL! 

TONIGHT 8/19 AT DARK

zootopia

This week we are going to change things up and move our movie night to Town Center in Stapleton.

 

They are showing Zootopia on The Green (29th & Roslyn).

 

Movie starts when it gets dark outside.

 

Bring blankets, chairs, etc.

There will be food trucks and concessions!!! 

 

Hope to see you there.

 

CROSSFIT CLASSES: 

Performance/Fitness-

A. Every 3 minutes, for 12 minutes (4 sets):
20 Walking Lunges with Dumbbells or Kettlebells

Go as heavy as possible each set.

B. Tabata Row for Calories:
Rest 60 seconds
Tabata Wall Ball Shots
Rest 60 seconds
Tabata Burpees
Rest 60 seconds
Tabata Hollow Holds or Rocks

*Perform eight sets of 20 seconds of work and 10 seconds of rest for each “Tabata” movement, and rest 60 seconds before moving on to the next movement.

C. Three sets of:
Single-Arm Dumbbell/Kettlebell Row x 8-10 reps each side @ 2111
Rest 60 seconds
Single-Leg Glute Bridges x 10 reps each side
Rest 60 seconds

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BOOTCAMP RX CLASS:

A. Tabata What? For Reps!

8 Rounds:

  • Burpees
  • Push-ups
  • Sit-ups
  • DUs

– Complete 8 rounds of :20 on :10 off of each movement before moving on to the next.

– You will have four scores (reps) at the end of the WOD.

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