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Friday August 5, 2016 CrossFit Stapleton- Denver, CO

 

TIME FOR SOME NEW CFS SWAG!

Tank Oders!!

(click on this picture to see it larger!)

Styles (from left to right):

Mens Bro Tank

Mens T-Shirt (same style as our last order!)

Women’s Tank (same style as our orange ones!)

Details:

  • Pre-Order your shirt for $21.99, guarantee you get your size, and save.
  • Prices will go up to $25 if you purchase after pre-order offer ends. 
  • You have between NOW and next Friday 8/12 to get your order in. 
  • Pre-order sheet is in the CrossFit Area on the whiteboard.

 

CROSSFIT CLASSES: 

Performance/Fitness-

A. Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Minutes 5-6, 11-12 & 17-18:
L-Sit Hold x 45 seconds accumulated time

B. Against a 3 minute running clock, complete:
400 Meter Run
Wall Ball Shots x Max reps
Rest 3 minutes


– Repeat for a total of three sets.

– Score = total number wall balls

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BOOTCAMP RX CLASS:

A. Against a 4 minute clock complete 5 sets:

75 DUs

Small Loop Run (about 300m)

AMRAP DB Push Presses

Score = TOTAL DB Push Presses

B. 3 Rounds for time:

10 Russian Twists

10 Med-Ball Push-ups

10 Med-Ball Mountain Climbers

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