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Friday September 11, 2015 CrossFit Stapleton- Denver, CO

 

HAVE YOU TRIED THE NEW COLD BREW?

KCC

The most epic cold brew coffee ever captured in a can. It’s coffee as coffee should be — Slow brewed for 24 hours from 100% super premium Arabica beans (the bigger, badder bean), Kill Cliff’s killer cold brew is Fair Trade Certified™ so your conscience can feel good with each sip.
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Epic Mojo – Black 

Sweet Mojo – Slightly Sweet 

Mojo Rising – Lightly Coconut Creamed & Slightly Sweet 

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GET YOURS IN THE CFS RETAIL STORE TODAY!

$4/can or 2 cans for $7

CROSSFIT CLASSES: 

Performance/Fitness-

A. Every 3 minutes, for 12 minutes (4 sets):
20 Walking Lunges with Dumbbells or Kettlebells

Go as heavy as possible each set.

B. Tabata Row for Calories

– Rest 60 seconds

Tabata Wall Ball Shots

– Rest 60 seconds

Tabata Burpees

– Rest 60 seconds

Tabata Hollow Hold or Rocks

*Perform eight sets of 20 seconds of work and 10 seconds of rest for each “Tabata” movement, and rest 60 seconds before moving on to the next movement.

C. Three sets of:
Single-Arm Dumbbell/Kettlebell Row x 8-10 reps each side @ 2111
– Rest 60 seconds
Single-Leg Glute Bridges x 10 reps each side
– Rest 60 seconds

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BOOTCAMP RX CLASS:

WOD: Intervals – 8 ROUNDS – 110% Max Effort
250 Meter Row
200 Meter Run
1:00 REST
* Goal is all out sprint and to try to maintain time throughout
* Each person on their own clock once they get started – stress only 1 minute rest

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