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Friday May 15, 2015 CrossFit Stapleton- Denver, CO

Whats coming up?

Mark your calendars for these upcoming CFS events!

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CFS Monthly Happy Hour – Last Friday of EACH month

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May’s Happy Hour Details:

Location: The Bistro (2955 Ulster St Suite 100, Denver, CO 80238)

Date: 5/30/15

Time: 7pm-?

Reason: Just for fun!

 

CROSSFIT CLASSES: 

Performance-

A) Front Squat

*Set 1 – 3 reps @ 65%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 3 reps @ as heavy as possible

-Rest 2 minutes between sets

 

B) Five sets for max reps of:

30 seconds of Ring Dips
– Rest 30 seconds
30 seconds of Box Jumps (24″/20″)
– Rest 30 seconds
30 seconds of Alternating Dumbbell Snatch
– Rest 90 seconds

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Fitness-

A) Four sets of:

Front Squat x 6 reps @ 2111
– Rest 30 seconds
Goblet or Double Goblet Walking Lunges x 16 reps
– Rest 30 seconds
Push-Ups x 20 reps @ 1011
– Rest 30 seconds
Nose-to-Wall Handstand Hold x 45-60 seconds
– Rest 60-90 seconds

 

B) Five sets for max reps of:

30 seconds of Ring Dips
– Rest 30 seconds
30 seconds of Box Jumps (24″/20″)
– Rest 30 seconds
30 seconds of Russian Kettlebell Swings
– Rest 90 seconds

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BOOTCAMP RX CLASS: 

21-15-9
Ring Rows
Prison Squats (45/35) Flutter Kicks per Leg

MyZone: Sprint/ Red

Rest 2 minutes…

21-15-9
HR Pushups
Jumping Lunges per leg Bicycle Crunches per Leg

MyZone: Sprint/ Red

Rest 2 minutes…

21-15-9
Abmat Situps Calorie Row

Mountain Climbers

– MyZone: Sprint/ Red

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