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Monday August 28, 2017 CrossFit Stapleton- Denver, CO

September Schedule HEADS UP! 

Labor Day (Next Monday 9/4) 

– Saturday Schedule 7/8AM Bootcamp Classes at 7-10AM Open Gym 

New September Classes at CFS! 

– NEW 5:30PM BootcampRX Classes Monday & Wednesday 

– Now MondayThursday 5:30PM YAY!!!! 

– Starting Tuesday 9/5

 

Pumpkin Games Registration (9/11)

– Open Monday 9/11!! 

– Start thinking about your team! 2 guys/2 girls 

– Details on the whiteboard 

CrossFit Team Series (9/25) 

– Two weeks… two WODs.. two people

– Grab a partner and register at games.crossfit.com 

– Deadline to register is Monday, Sept. 25, at 5 p.m. PT

– Info Link HERE

 

 

CROSSFIT CLASSES:

Performance-

A. Four sets of:

Hang Snatch x 2.2

(rest 10 seconds between doubles)

Rest 2-3 minutes

B. Complete as many rounds and reps as possible in 6 minutes of:

6 Thrusters (115/75 lbs)

9 Pull-Ups

12 Box Jumps (30/24)

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Fitness-

A. Four sets of:

Hang Snatch x 3

(rest 5 seconds between reps)

Rest 2-3 minutes

B. Complete as many rounds and reps as possible in 6 minutes of:

6 DB Thrusters

9 Ring Rows (or jumping pull-ups)

12 Box Jumps

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BOOTCAMP RX CLASS:

A. 12min AMRAP:

6 Wall Balls

9 Pull-ups

12 Burpees

15 Ball Slams

B. 6min AMRAP:

10 KB DB Snatches (5/arm)

20 DUs

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