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Friday June 19, 2015 CrossFit Stapleton- Denver, CO

LAST CHANCE TO SIGN UP FOR A NEW My Zone MZ3 Belt (3rd Bluetooth Capabilities!) AT THE WHITEBOARD…

Just $69 to upgrade from your old belt!!! Or $99 new if you don’t already have a belt.

The MYZONE MZ-3 is one of the most advanced and versatile heart rate monitors in the world. With all the great features of it’s predecessor, (memory, analogue, ant+, group display, MEPs etc) the MZ-3 has the addition of Bluetooth Low Energy capabilities allowing you to stream your MYZONE tile directly to your smartphone as well as utilize other 3rd party Bluetooth apps.

Click below for details…
CFS Summer Challenge

SIGN UP TODAY!

CROSSFIT CLASSES: 

Performance-

A. Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 2 reps @ 95%
Rest 2 minutes between sets

*Please remember, these percentages are based on last tested, successful 1-RM.

B. Complete as many rounds and reps as possible in 15 minutes of:
Run 200 Meters with Medicine Ball
15 Wall Ball Shots (20/12 lbs)
15 Kettlebell Swings (32/24 kg)

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Fitness-

A. Three rounds of:
Back Squat x 8 reps @ 3011
Rest 60 seconds
Dumbbell Bench Press x 8 reps @ 2011
Rest 60 seconds
V-Ups x 20 reps
Rest 60 seconds

Increase loads by 4-5% from those used on May 28, 2015.

B. Complete as many rounds and reps as possible in 15 minutes of:
20 Russian Kettlebell Swings (heavy)
15 Wall Ball Shots
Run 200 Meters

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BOOTCAMP RX CLASS: 

WOD
4 min AMRAP
10 KBS (53/35)
10 Pushups
rest 1 min

4min AMRAP
12 KBS
8 pushups
rest 1 min

4min AMRAP
14 KBS
6 pushups

MyZone: Sprint/ Red

Rest 3 minutes… then…

AMRAP 15 Minutes:
5 Pullups
10 DB Snatches per Arm (30/20)
15 Wall balls (20/14)
20 Abmat Situps
400m Run
MyZone: Pace/ Yellow/Red

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