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Monday December 10, 2018, CrossFit Stapleton – Denver, CO

9
Dec

Monday December 10, 2018, CrossFit Stapleton – Denver, CO

UPCOMING HOLIDAY SCHEDULE ANNOUNCEMENT

We will be following a slightly modified schedule Christmas & New Year’s week.
Please take note –
Christmas Week: 
Monday 12/24 (Christmas Eve) – 6AM & 9:30AM ONLY
Tuesday 12/25 (Christmas Day) – NO Classes
Wednesday 12/26 – NO 5:30AM or 5:30PM bootcamp (we will be running bootcamp ‘style’ classes at ALL day at our 5/6/9:30 AM, Noon, 5/6PM classes) – FREE Bring a friend day! 
Thursday 12/27 – Back to regular schedule 

New Years Week:
Monday 12/31 (New Years Eve) – 6AM & 9:30AM ONLY
Tuesday 1/1/2019 (New Years Day) – NO Classes
Wednesday 1/2/2019 – NO 5:30AM or 5:30PM bootcamp (we will be running bootcamp ‘style’ classes at ALL day at our 5/6/9:30 AM, Noon, 5/6PM classes)- FREE Bring a friend day! 
Thursday 1/3/2019 – Back to regular schedule
Thank You ALL for allowing our staff to spend much deserved quality time with their families! 

CROSSFIT CLASSES:

A. Every 2 minutes – for 10 minutes (5 sets) of:
Bench Press x 3 reps @ 21X1 (@75%1RM)

-Focus on a controlled eccentric, pause for 1 second at the chest, and then drive the bar up with as much speed as possible

 

B. “Desire” –
5 Minute AMRAP:
Burpee Box Jump-Overs (24″/20″)

– This is a simple test of desire. Touch your chest and thighs to the ground simultaneously, get up, get over the box, fall down and repeat. You may jump laterally over the box, but only your feet may touch the box.

– Last tested 8/21

 

C. Every 2 minutes –  for 12 minutes (3 sets) of:

Station 1 – Supine Ring Rows x 8-10 reps @ 2111

Station 2 – Reverse Snow Angels x 12 reps @ 3030

Station 3 – Hollow Hold x :45-60 seconds

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Fitness –

A. Every 2 minutes – for 10 minutes (5 sets) of:
Bench/Floor Press x 5 reps @ 21X1

– Slight # build each set. DO NOT go to failure (build to 60-70ish%)

 

B. “Lil’ Desire” –
5 Minute AMRAP:
Burpees

 

C. Every 2 minutes -for 12 minutes (3 sets) of:

Station 1 – Supine Ring Rows x 8-10 reps @ 2111

Station 2 – Reverse Snow Angels x 12 reps @ 3030

Station 3 – Hollow Hold x :45-60 seconds

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BOOTCAMP RX CLASSES:

A. E6MO6M – 30 Minutes:

500/450 row

20 KB Goblet Squats

10 Dual KB Clean

10 Burpees to 6” target (jump to rig)

 

B. KB FLOW – 8 Minute AMRAP:

3 Push press L

3 Snatch L

3 OH Luge L            

3 Halo L                       

20 DUs (or 60 SUs)                     

3 Push press R

3 Snatch R

3 OH Luge R            

3 Halo R                       

20 DUs (or 60 SUs)

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