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Friday January 20, 2017 CrossFit Stapleton- Denver, CO

nutriton

Nutrition 101 Seminar is TOMORROW!! 9-10AM!!!

Come join Tayler and other CFS members and non-members at this awesome seminar!!

Tayler will breakdown Nutrition Basics and shed light on how nutrition impacts our health.

It’s Going To Be AWESOME!!

Follow the link below to sign up!

https://crossfitstapleton.sites.zenplanner.com/event.cfm?eventId=3CA36364-CCBC-4DA3-99D6-8903D6FFA226

$20 CFS members, $30 for Non- Members

 

CROSSFIT CLASSES:

Performance-

A. Four sets of:

Single Arm Overhead Press x 8-10 reps each arm

Rest 2-3 minutes

B. Complete as many rounds and reps as possible in 10 minutes of:

10 Push Presses (95/65 lbs)

10 Alternating Overhead Reverse Lunges (95/65 lbs)

10 Burpees Over the Barbell

C. Every 90 seconds, for 9 minutes (3 sets of each):

Station 1 – Reverse Snow Angels x 20 reps (slow & controlled)

Station 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm

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Fitness-

A. Four sets of:

Single Arm Overhead Press x 8-10 reps each arm

Rest 2-3 minutes

B. Complete as many rounds and reps as possible in 10 minutes of:

10 Push Presses (light/moderate weight)

10 FR Walking Lunges

10 Burpees Over the Barbell

C. Every 90 seconds, for 9 minutes (3 sets of each):

Station 1 – Reverse Snow Angels x 20 reps (slow & controlled)

Station 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm

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BOOTCAMP RX CLASS:

A. 15min AMRAP:

15 DB Push Presses

15 Walking Lunges (weighted)

15 Burpees

150 Singles

B. Every 90 seconds, for 9 minutes (3 sets of each):

Station 1 – Reverse Snow Angels x 20 reps (slow & controlled)

Station 2 – Heavy Farmers Carry x 25 yards

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