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Friday November 30, 2018, CrossFit Stapleton – Denver, CO

29
Nov

Friday November 30, 2018, CrossFit Stapleton – Denver, CO

HOLIDAY PARTY ALERT! 

Image result for holiday dancing gif

MARK YOUR CALENDARS – DECEMBER 8TH (6-8PM) 
Please join us this holiday season AT THE GYM for our FIRST EVER Holiday Potluck!
CFS will provide the PROTEIN and YOU will provide your BEST Appetizer, Side Dish, OR Dessert. We will be releasing a sign-up sheet as we get closer to the event.
 
Music – Drinks – FESTIVE SWEATERS – Games – AMAZING FOOD – Family Fun!
MARK THIS DOWN ASAP:
DECEMBER 8TH
6-8PM
NO NEED FOR A BABYSITTER… KIDS ARE WELCOME AND ENCOURAGED!!!!  We will have the bootcamp room prepped and ready for the kids (games / movies / etc).

CROSSFIT CLASSES:

 Performance-

A. Back Squat:
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 8 reps @ 75-85%
– Rest 2 minutes between sets

 

B. For time:
800 Meter Run
80 Alternating Dumbbell Snatches (55/35#)
80-Foot Walking Lunges with Dumbbell Farmer’s Carry (55/35#)
800 Meter Run

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Fitness-

A. Back Squat x5
Rest 2 minutes between sets.

 

B. For time:
800 Meter Run
80 Alternating Dumbbell Snatches
80-Foot Walking Lunges with Dumbbell Farmer’s Carry
800 Meter Run

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 BOOTCAMP RX CLASS:

A. 3 Sets:

8/side Single Arm Incline Bench Press

6 Lean Away Ring Pull Ups/Piked Lean Away Ring Rows @ 31X1

 

B. 3 Sets:

10 Hammer Curl

10 Renegade Row

10 Slider Hamstring Curls

 

C. For time – 21-15-9:

KB Deadlift (70s/53)

Handstand Push Ups

– Rest 3

 

D. For Time – 5 rounds:

15 Cal Assault Bike

15 Goblet Squats

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