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Monday August 29, 2016 CrossFit Stapleton- Denver, CO

LABOR DAY SCHEDULE ANNOUNCEMENT!

labor day

Monday – September 5, 2016 – Labor Day 

We will be holding 2 classes ONLY

6/9:30AM

Mark your calendars! 

 

 

CROSSFIT CLASSES: 

Performance-

A. Every 3 minutes, for 18 minutes (6 sets):
Bench Press
*Set 1 – 3 reps @ 80%
*Set 2 – 2 reps @ 85%
*Set 3 – 1 rep @ 90%
*Set 4 – 1 rep @ 93-95%
*Set 5 – 1 rep @ 97-99%
*Set 6 – 1 rep @ 102% or more

B. Four rounds for max reps of:
60 seconds of Rowing for Calories
Rest 15 seconds
60 seconds of Push-Ups
Rest 15 seconds
60 seconds of Strict Supinated-Grip Pull-Ups
Rest 90 seconds

This portion will take exactly 20 minutes

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Fitness-

A. Every 3 minutes, for 18 minutes (6 sets):
Floor Press
6×5 @ 22X2

– Minimal loading!

B. Four rounds for max reps of:
60 seconds of Rowing for Calories
Rest 15 seconds
60 seconds of Push-Ups
Rest 15 seconds
60 seconds of Strict Supinated-Grip Ring Rows
Rest 90 seconds

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BOOTCAMP RX CLASS:

A. Five rounds for max reps of:

60 seconds of Double Unders (sub = mountain climbers (2ct))
Rest 15 seconds
60 seconds of Push-Ups
Rest 15 seconds
60 seconds of Strict Supinated-Grip Ring Rows

    Rest 15 seconds

    60 seconds of Sit-ups (unanchored)

– Rest 90 seconds

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