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Monday December 14, 2015 CrossFit Stapleton- Denver, CO

Holiday Festivities Calendar: 

holiday partaay

Tuesday (Tomorrow!) 12/15 – Holiday Ugly Sweater Party at Lowry Beer Garden (7pm-9pm)

7577 E Academy Blvd, Denver, CO 80230

Tuesday (next week) 12/22 – Elf Movie night at the gym (7pm-9pm) BYOB

Thursday 12/24 – 8am class only

Friday 12/25- No classes

Saturday 12/26 – 8am class only (no 7am)

Sunday 12/27 – No class!

 

CROSSFIT CLASSES: 

Performance-

A. Every 3 minutes, for 15 minutes (5 sets):

Push Press x 3-5 reps

Goal is to find today’s 5-RM. If you get 5 successful reps, move up on the next set

B. Every minute, on the minute, for 15 minutes:

Minute 1 – Row 200/150 Meters or 15/10 Calories on AD

Minute 2 – Handstand Push-Ups x 10 reps

Minute 3 – Double-Unders x 40 reps

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Fitness-

A. Three sets of:

Push Press x 6-8 reps

Rest 60 seconds

Overhead Walking Lunge x 20 steps

Rest 60 seconds

Double-Under Practice x 60 seconds

Rest 60 seconds

B. Every minute, on the minute, for 15 minutes:

Minute 1 – Row 200/150 Meters

Minute 2 – Wall Climb x 2-4 reps

Minute 3 – Run 100 Meters

———————————————————————————————————————

BOOTCAMP RX CLASS: 

WOD- In 10 minute limit perform:

Row 1k

50 WallBalls

50 DU’s -sub 50 MTN Climbers

AMRAP Toes 2 Bar in time remaining

Score=T2B reps

Then…

Repeat!!!!

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