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Friday June 9, 2017 CrossFit Stapleton- Denver, CO

NEW SWAG TIME!

#straightouttastapleton

Get your pre-orders in TODAY!!

Men’s Bro Tanks, T-Shirts (not pictured – same color options) & Women’s Tanks!

Pre-order form is displayed on the whiteboard for you.

Purchase ahead of time at a discounted rate and to guarantee your size!

Pre-orders end TODAY at 6PM.

Pricing

Pre-Order – $20/shirt

Non Pre-Order – $25/shirt

 

 

CROSSFIT CLASSES:

Performance-

A. Four sets of:

Dumbbell Shoulder Press x 4-6 reps @ 2011

Rest 90 seconds

Good Mornings x 6-8 reps @ 3011 (build to a LIGHT load if you can)

Rest 90 seconds

B. Complete as many rounds and reps as possible in 4 minutes of:

10 Push Presses (95/65 lbs)

10 Pull-Ups

Rest 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:

15 Kettlebell Swings (32/24 kg)

15 Hand-Release Push-Ups

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Fitness-

A. Four sets of:

Dumbbell Shoulder Press x 8 reps @ 2011

Rest 90 seconds

PVC Good Mornings x 8 reps @ 3011

Rest 90 seconds

B. Complete as many rounds and reps as possible in 4 minutes of:

10 DB Push Presses

10 Ring Rows

Rest 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:

15 Kettlebell Swings

5-10 Push-Ups (NO Knees if you can!)

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BOOTCAMP RX CLASS:

A. 8min AMRAP:

15 DB Push Presses

10 Pull-ups

100m Sprint

– Rest 4 minutes

8min AMRAP:

20 KB Swings

15 Sit-ups

10 Push-ups

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