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Friday July 24, 2015 CrossFit Stapleton- Denver, CO

HIKE THIS SUNDAY… DON’T FORGET!

bearkpeakfromafar

Sunday July 26- RJJ Inspired Hike (Bear Peak Hike)—————————————————————————————————

– THIS SUNDAY 7/26 –

– Bear Peak Hike –

WE WILL BE LEAVING CFS AT 6AM…This will be a long one!!! 

We need to be at the trail head at 7am.. the hike is about 7.5 miles round trip.

RJJ will post a required gear list at the Gym on the white board…

You don’t want to miss out on this one! Coach Rich will be your guide!

CROSSFIT CLASSES: 

Performance-

A. Four sets of:
Front Squat x 3-5 reps
Rest 10 seconds
Tall Box Jumps x 1.1.1.1.1
(rest 5-7 seconds between singles)
Rest 3 minutes

B. For time:
Row 1000 Meters
immediately followed by,
Three rounds of:
15 Thrusters (95/65 lbs)
30 Double-Unders

———————————————————————————————————————

Fitness-

A. Four sets of:
Front Squat x 6-8 reps @ 30X1
Rest 45 seconds
Single-Arm Trap 3 Raise x 8-10 reps each arm @ 2110
Rest 45 seconds
Double-Under Practice x 45-60 seconds
Rest 45 seconds

B. For time:
Row 1000 Meters
immediately followed by,
Three rounds of:
15 Dumbbell or Barbell Thrusters
15 Box Jumps

———————————————————————————————————————

BOOTCAMP RX CLASS: 

WOD:
AMRAP 8:
10 DB Press (30/20)
10 Ring Rows
150m Run
MyZone: Sprint/ Red

Rest 3 minutes…then…

AMRAP 8:
20 DB Reverse Lunges (30/20)
20 Squats
40 Mountain Climbers
MyZone: Sprint/ Red

Rest 3 minutes…then…

AMRAP 8:
10 KB Swings (55/35)
10 Pullups
150m Run
MyZone: Sprint/ Red

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