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Friday February 19, 2016 CrossFit Stapleton- Denver, CO

HAPPY HOUR

TONIGHT!

meet me at the bar

…OR STATION 26?

HAPPY HOUR – TONIGHT 2/19/16

Station 26 Brewery – 7045 E 38th Ave, Denver, CO 80207

6:30PM-?:??

 

CROSSFIT CLASSES (BENCHMARK DAY): 

Performance-

A. Every two minutes, for 16 minutes (8 sets of):
Overhead Squat x 3-4 reps

Build in weight over the course of the 8 sets.

B. “Nancy” (BENCHMARK DAY!!!)
Five rounds for time of:
Run 400 Meters
15 Overhead Squats (95/65 lbs)

C. Every two minutes, for 6 minutes (3 sets):
Single Arm Dumbbell Row x 10-12 reps each arm @ 2110

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Fitness-

A. Every minute, on the minute, for 15 minutes:
Minute 1 – Goblet Squat x 10 reps @ 2111
Minute 2 – Strict Supinated-Grip Pull-Ups x 6-8 reps @ 2110
Minute 3 – Reverse Snow Angels x 12-15 reps

B. Five rounds for time of:
Run 400 Meters
15 Goblet Squats

C. Every two minutes, for 6 minutes (3 sets):
Single Arm Dumbbell Row x 10-12 reps each arm @ 2110

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BOOTCAMP RX CLASS:

A. Bootcamp “Nancy” (BENCHMARK DAY!!!)
Five rounds for time of:
Run 400 Meters
25 Air Squats

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