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Friday December 14, 2018, CrossFit Stapleton – Denver, CO

13
Dec

Friday December 14, 2018, CrossFit Stapleton – Denver, CO

UPCOMING HOLIDAY SCHEDULE ANNOUNCEMENT

We will be following a slightly modified schedule Christmas & New Year’s week.
Please take note –
Christmas Week: 
Monday 12/24 (Christmas Eve) – 6AM & 9:30AM ONLY
Tuesday 12/25 (Christmas Day) – NO Classes
Wednesday 12/26 – NO 5:30AM or 5:30PM bootcamp (we will be running bootcamp ‘style’ classes at ALL day at our 5/6/9:30 AM, Noon, 5/6PM classes) – FREE Bring a friend day! 
Thursday 12/27 – Back to regular schedule 

New Years Week:
Monday 12/31 (New Years Eve) – 6AM & 9:30AM ONLY
Tuesday 1/1/2019 (New Years Day) – NO Classes
Wednesday 1/2/2019 – NO 5:30AM or 5:30PM bootcamp (we will be running bootcamp ‘style’ classes at ALL day at our 5/6/9:30 AM, Noon, 5/6PM classes)- FREE Bring a friend day! 
Thursday 1/3/2019 – Back to regular schedule
Thank You ALL for allowing our staff to spend much deserved quality time with their families! 

CROSSFIT CLASSES:

A. Back Squat:

*Set 1 – 5 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

*Set 6 – 6 reps @ 80-85%

– Rest 2 minutes between sets

 

B. 12 Minute AMRAP:

12 Thrusters (95/65 #)

12 Toes to Bar

12 Box Jumps (24″/20″)

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Fitness –

A. Back Squat:

5 x 6 @ 22X1

– Rest 2 minutes between sets

– Maintain TEMPO throughout ALL 6 sets

 

B. 12 Minute AMRAP:

12 DB Thrusters

12 Knees to Chest

12 Box Jumps/Step-Ups

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BOOTCAMP RX CLASSES:

A. 3 Rounds:

10 hammer curls @ 2121

:20 L-Sit hold (try it on the rings!)

40 DB loaded frog pumps

Accumulate 2 minutes in a stone/heavy WB bear hug*

*rotate in at ANY point between movements while chipping away at part ‘A’ … All 2 minutes DO NOT need to be completed at once (break it up)

 

B. For Time:

500m row

100 Sit-Ups

5 STRICT Pull-Ups 5 Bar/Box Dips

500m row

50 Hollow Rocks

10 STRICT Pull-Ups                      

10 Bar/Box Dips

500m row

25 Toes to Bar

15 STRICT Pull-Up  

15 Box Dips

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