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Friday July 31, 2015 CrossFit Stapleton- Denver, CO

WHATS GOIN’ ON?

Summer of fun calendar!

We are excited to announce the following for our ‘field  trip dates’ for the reminder of the Summer.

rrs

Dates/Destinations: 
NEXT HIKE = Sunday August 9- Red Rocks
Sunday August 23- Eldorado Canyon Trail (Boulder)
Sunday September 6- Final field trip of the summer.. Something awesome!!! Stay Tuned!
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Please mark your calendars…

We will be carpooling to these destinations and leaving together from CFS.

Details will be posted one week out from each event.

We are looking forward to exploring some of the amazing places CO has to offer us!

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RED ROCKS NEXT SUNDAY 8/9/15!!!

We will be leaving the gym at 7am and we plan to be home before 11am!

 

CROSSFIT CLASSES: 

Performance/Fitness-

A) Teams of three must complete a total of 4 sets each as quickly as possible of:

Row 500 Meters

5 Hand-Release Push-Ups

10 Box Jumps (24″/18″)

5 Hand-Release Push-Ups

10 Box Jumps (24″/18″)

5 Hand-Release Push-Ups

10 Box Jumps (24″/18″)

Run 400 Meters

Teammates must attack the workout in order, and cannot perform similar tasks at the same time. All teammates start on the row . . . which means Teammate B has to wait until Teammate A has completed the 500 meter Row before he/she may begin. Teammates cannot be performing the gymnastics couplet or the run at the same time. Thus, Teammate B needs to wait until Teammate A returns from his/her run before he/she may begin the run.

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BOOTCAMP RX CLASS: 

AMRAP 12 Minutes:
10 Box Jumps (30/24)
15 DB Thrusters (30/20)
20 Bicycle Crunches
10 Ball Slams (30/20)
MyZone: Pace/ Yellow


For Time:
350m Run or Row
30 Squats
25 DB Push Press (30/20)
20 DUs (sub stick jumps)
15 Situp and Presses (30/20)
10 Burpees
MyZone: Sprint/ Red

*Rest to Recovery and go again

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