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Friday June 15, 2018, CrossFit Stapleton – Denver, CO

14
Jun

Friday June 15, 2018, CrossFit Stapleton – Denver, CO

FATHERS DAY THEMED BOOTCAMP WOD

 

Sunday June 17th at 8AM – In the park!! 

Fathers Day 2018 will kick out the start of our summer outdoor bootcamp program. 

Bring Dad out the to Central Park soccer fields for a morning of fun before he begins his FULL Day of Daddy celebrations. Make him earn those beers! 

WHAT: SUNDAY BOOTCAMP CLASS SUMMER SCHEDULE 

WHEN: 8AM (back 30 minutes from our usual start time) 

WHERE: CENTRAL PARK SOCCER FIELDS (right in the center!) 

WHY: LETS GET OUTSIDE THE BOX AND HAVE SOME PARK FUN! 

Bring your friends/family/etc.. these summer Sunday classes are completely FREE! 

Prepare to hit the hills & stairs, as well as train in a very ‘tough mudder’ kind of way while on the fields. We will have equipment at the fields ready for you to play with each and every Sunday. 

THIS Sunday’s class will still be at 8:30 in the gym!!! 

 

CROSSFIT CLASSES:

Performance-

A. Every 3 minutes, for 15 minutes (5 sets) of:
Back Squat x 2 reps

*Sets 1-4 – 2 reps @ 88-94%
*Set 5 – Max Reps @ 90%

B. Complete as many rounds and reps as possible in 6 minutes of:
3 Thrusters (135/95 lbs)
6 Toes to Bar
12 Kettlebell Swings (32/24 kg)

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Fitness-

A. Every 3 minutes, for 15 minutes (5 sets) of:
Back Squat x 3 reps

B. Complete as many rounds and reps as possible in 6 minutes of:
3 DB Thrusters
6 Hanging Knee Raises
12 Russian Kettlebell Swings

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 BOOTCAMP RX CLASS:

A. 3 rounds (20 minute cap) –

8 Jefferson Curl

10 Goblet Squat 33X1

10/leg box step ups

5 Ring/Regular Dips 25X5

 

B. For Time:

50-40-30-20-10

Wall Ball

25-20-15-10-5

Calorie Row

 

C. With Time Remaining in class…

1 Min Assault Bike Test

All out sprint for 1 minute for calories

– Record Kcals

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