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Monday August 20, 2018, CrossFit Stapleton – Denver, CO

19
Aug

Monday August 20, 2018, CrossFit Stapleton – Denver, CO

COME SAY FAREWELL TO OUR DEAR FRIEND COLLEEN TONIGHT!!!! 

Colleen is headed off to pursue her post-doctoral fellowship at the Mayo Clinic Department of Physiology and Biomedical Engineering and we are putting together a farewell Happy Hour to wish her good luck !!! 

TONIGHT – 6PM 

Cheluna Brewing Co. – The Stanley Marketplace 

Please swing by! 

Colleen has been an INCREDIBLE part of the CFS family these last few years and she will be dearly dearly missed. Watching her chase her dreams and ABSOLUTELY dominating her PHD program (all while somehow getting into CFS 5 days a week to WOD?!) has been an honor and we are SO excited to see what this next step in her career will bring. 

Good bye for now Colleen. We love you! 

 

CROSSFIT CLASSES:

Performance-

A. Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 70%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.

 

B. Five rounds for time of:
24 Kettlebell Swings (32/24 kg)
12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg)
12 Box Jumps (24″/20″)

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Fitness-
A. Deadlift x10

– 6 Sets
Rest 2-3 minutes between sets. 

B. Five rounds for time of:
24 Russian Kettlebell Swings
12 Alternating Reverse Lunges with Kettlebell Goblet Hold
12 Box Jumps/Step-Ups

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BOOTCAMP RX CLASS(MONSTER MASH MONDAY):

A. For 20 Minutes:

Max Row in :45

Max Assault Bike in :45

Max Shuttle Runs in :45

Max Double Unders in :45

Rest 15 seconds between exercises. You must sustain or increase pace each round

Rest 3 Minutes

 

B. 10 Min AMRAP:

10 Meter DB Death March

8 HSPU

6 Heavy Goblet Squat

4 KB Sumo Deadlift High Pull

2 Wall Walk

Rest 2

 

C. 10 Min AMRAP:

30 Russian Twists

20 Ab Mat Sit Ups

10 Pike Ups with Feet on Slider/Rower

5 Turkish Sit Up

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