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Friday January 5, 2016 CrossFit Stapleton- Denver, CO

LAST CHANCE TO PRE-ORDER YOUR HOODIE

If you have not pre-ordered one you can shoot me an email today or tomorrow before noon to tayler@crossfitstapleton.com and I will get you on the list.

MENS

Mens ThrowbackWOMENS

Ladies V-Neck

Pre-Ordered Hoodie Prices

Mens Throwback Hoodie $45 

Women’s V-Neck Hoodie $45 

***Prices will go up to $50 if you choose to not pre-order***

Size options include (both men/women): 
– Small
– Medium 
– Large 
– X-Large
– XX-Large 
Please include the following information in your email: 
  • Name
  • Mens or Women’s 
  • Size
  • An ‘ok’ to charge your ZP account 

Example email: 

Tayler Upton
Women’s 
Medium 
Ok to charge ZP

CROSSFIT CLASSES: 

Performance-

A. Four sets of:
Weight Pull-Ups x 1-2 reps
Rest 30 seconds
Strict Pull-Ups x Max reps
Rest 3 minutes

B. Three sets for max reps/calories:
60 seconds Row for calories
30 seconds Rest
60 seconds Kettlebell Swings
30 seconds Rest
60 seconds Renegade Rows
30 seconds Rest

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Fitness-

B. Four sets of:
Pull-Ups x 6-8 reps @ 2110
Rest 45 seconds
Dumbbell Bench Press x 10-12 reps
Rest 45 seconds
Partnered Leg Tosses x 12-15 reps
Rest 45 seconds

B. Three sets for max reps/calories:
60 seconds Row for calories
30 seconds Rest
60 seconds Kettlebell Swings
30 seconds Rest
60 seconds Renegade Rows
30 seconds Rest

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BOOTCAMP RX CLASS:

Chipper, for Amy (you are welcome) – For Time:

150 DUs

75 Wall Balls

75 Sit-Ups

75 Push-Ups

75 KB Swings

75 Push-ups

75 Sit-Ups

75 Wall-Balls

150 DUs

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