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Friday October 5, 2018, CrossFit Stapleton – Denver, CO

4
Oct

Friday October 5, 2018, CrossFit Stapleton – Denver, CO

PLEASE JOIN US TONIGHT (FRIDAY!) FOR CFS LIFTING HAPPY HOUR 

DATE: OCTOBER 5TH

TIME: 5-7PM

LOCATION: The Gym!

Come join our Bumper’s Barbell Club for a night of lifting, pizza & beer ! 

We will be rocking out our ‘CrossFit Totals’ & Celebrating the close of their most recent lifting cycle with Pizza & Beer afterwards. 

WHAT IS A CROSSFIT TOTAL?! 

The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They require minimal and inexpensive equipment.

ALL are welcome. We will get you warming up at 5PM sharp! 

See you there.

 

CROSSFIT CLASSES:

Performance-

A. Every 2 minutes, for 20 minutes (10 sets):
Clean & Jerk x 1 rep

  • Start around 60% of your 1-RM and build over the course of the 10 sets to today’s heavy

 

B. “2008 CrossFit Games Finale”- For time:
30 Squat Clean & Jerks (155/105 lbs)

 

– Compare results to May 14, 2018

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Fitness-

A. Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 3 + Push Press OR Jerk (if you have it!) x 3

 

B. 3 Rounds – For Time:

10 Power Clean

10 Shoulder to Overheads

 

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 BOOTCAMP RX CLASS:

A. 3 Rounds:

10/Arm Heavy Renegade Rows

50m Heavy KB Front Rack Carry

10 Banded Good Mornings

 

– 30 Min Cap

 

B. 50-40-30-20-10 – For Time:

KB Deadlift 70s/55s

Wallballs

*75 Double Unders after each round

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