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Friday July 6, 2018, CrossFit Stapleton – Denver, CO

5
Jul

Friday July 6, 2018, CrossFit Stapleton – Denver, CO

Bootcamp is back at Central Park this week!!!

Thank you to everyone that joined us at Red Rocks on Sunday, July 1st!! For the rest of July, Sunday morning Bootcamp classes will be held at Central Park!!

Remember that the first Sunday in August, we will have our Sunday morning Bootcamp at Red Rocks again!! We will meet AT THE GYM at 7:30 am to get to Red Rocks by 8:00 am! You can also drive yourself to Red Rocks, separately. The workout will be roughly 45 minutes so that we can all get back to our cars and the gym by 9:15-9:30 am. COME JOIN US!!!

 

CROSSFIT CLASSES: 

Performance- 

A. Every 3 minutes, for 18 minutes (6 sets):
Deadlift
*Set 1 – 5 reps @ 70%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 3-5 reps @ 85%

B. Complete rounds of 15, 12 and 9 reps for time of:
Deadlift (1.25 x bodyweight for males/bodyweight for females)
Pull-Ups
Push-Ups

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Fitness-

A. Every 3 minutes, for 18 minutes (6 sets):
Deadlift X5

B. Complete rounds of 15, 12 and 9 reps for time of:
Deadlift
Ring Rows
Push-Ups (w/ banded modification) 

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BOOTCAMP RX CLASS:

A.  4 rounds – 20 minutes

8/side Dumbell Suitcase Lateral Box Step Up and Over

10 Turkish Sit up

10 DB Curl to Press

15 Banded Pull Through (Heavy Band Resistance) 20X2

 

B.  25 Minutes

10 meter broad jump

20 Jumping Box Step Ups

10 meter bear crawl

20 Single Arm Kettlebell Squat Clean Thruster

10 meter dual Kettlebell Overhead Carry

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