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Monday February 6, 2017 CrossFit Stapleton- Denver, CO

Mark Your Calendars!!

yoga funny

Mondays and Wednesdays at 6:05pm with Lora!

The first 20 minutes will be a quick ROMWOD session and the last 20-30 minutes will be a traditional vinyasa flow! Athletes have an to option to take off after the ROMWOD session if they need to get home! 

Tuesdays and Thursdays at 5am and Saturdays at 7am with Rob!! 

Yoga is a great addition to your health and fitness routine! Keep in mind that the CrossFit Open is coming up and adding Yoga into your routine to help with recovery.

Come Join Lora and Rob!!  

 

CROSSFIT CLASSES:

Performance-

A. Deadlift

*Set 1 – 50% x 8 reps

*Set 2 – 60% x 6 reps

*Set 3 – 70% x 4 reps

*Set 4 – 80% x 3 reps

*Set 5 – 80% x 3 reps

*Set 6 – 80% x 3 reps

Rest 3 minutes between sets.

B. “Christine” – Three rounds for time of:

Row 500 Meters

12 Deadlifts (BW or 3/4 BW)

21 Box Jumps (24/20”)

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Fitness-

A. Deadlift

*Set 1 – 50% x 8 reps

*Set 2 – 60% x 6 reps

*Set 3 – 70% x 4 reps

*Set 4 – 80% x 3 reps

*Set 5 – 80% x 3 reps

*Set 6 – 80% x 3 reps

Rest 3 minutes between sets.

B. Three rounds for time of:

Row 500 Meters

12 Deadlifts (light)

21 Box Jumps

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BOOTCAMP RX CLASS:

A. Five Rounds for Time:

400m run

12 SDHP

21 Goblet Squats

B. 8 Minutes – Gymnastics Work!!

– Play around with pull-ups, HSPU, T2B, etc.

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