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Monday July 21, 2014 CrossFit Stapleton- Denver, CO

 

CFS Announcements

CFS new LOGO

– There will be NO Beginner CF this Thursday 7/24/14 or Monday 7/28/14. Classes will resume as scheduled Wednesday 7/30/14

– Don’t forget to vote for CFS on the Denver A List HERE

– MASTERS ATHLETES – Sign up for the fossil games ASAP… This is a team CF competition (teams of 4) Get a crew together and sign up HERE

CROSSFIT CLASSES:

A. Back Squat; 3, 3, [3], 15

B. 8:00 AMRAP

1, 2, 3, 4, 5, 6…

Burpee C2B Pull-up

*between rounds complete

20x DUs (sub= 60x single unders)

C. For Total Accumulated Time:

3x 300yd shuttle runs

(50 yd shuttle sprints*)

*6x 50yd runs = 300

Rest = 90 seconds between each set 

Score= is total time to complete shuttles + rest

BOOTCAMP RX CLASS: 

EMOM 8 minutes – two teams (take turns):
Sled pushes

WOD 1:

2 rounds, 1 min per station – running clock the whole time:

HR Pushups
DUs
Wall Balls
REST
Pullups/ Ring Rows
Box Jumps
Abmat Situps
REST

After 2 rounds of the above, rest 5, then…

WOD 2: 

3 Rounds:
250m Run
40m Broad Jumps

 

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