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Monday August 4, 2014 CrossFit Stapleton- Denver, CO

Denver: Havana Street to close at the Railroad Crossing

road

Denver Transit Partners will close Havana Street at the Railroad Crossing from 6 p.m. Friday, Aug. 1, 2014, until 5 a.m. Monday, Aug. 4, 2014.

Please observe all posted detours. 

Allow an extra 5-10min drive time if you run into detour!!! Don’t be late to 5am!

Click here for more info: http://www.rtd-fastracks.com/ep3_85

CROSSFIT CLASSES: 

A. 4 Rounds- EMOMx16

    1. Jumping Lunges x8/ea

    2. Strict Pull-up; max UB

    3. GHD sit-up/Weighted sit-ups; x10-15

    4. Rest

B. ‘Rowling’

*teams of two

*each person will row as quickly as possible to 100m

*score is actual distance from 100m

*ex – I row 97m, my score is 3

*play a total of 4 frames and then have teams rotate opponents

*i.e. each group of 4 (2v2) with row a total of 16 times

*score is tailed between teammates

Still confused?? Watch this: https://www.youtube.com/watch?v=XN0AY-9Bp-w

BOOTCAMP RX CLASS: 

WOD #1- EMOM X8:

100m Sprint 

– Rest 5min

WOD #2- 4 RFT: 

400m Run 

50 DUs 

25 HR Push-ups 

 

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