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Monday July 24, 2017 CrossFit Stapleton- Denver, CO

Hey Parents!! Need a Night Off?

Drop Your Kiddos Off at the CFS Box for a Night of Fitness Fun!

Saturday, August 26th 6-10PM!

What Your Kids Can Expect?!?

CrossFit WOD, Dinner, Movie, Games and Snacks!!

Price: $55/Kid

($40/second sibling) 

Register Your Kiddos HERE

 

Happy Monday!!

 

 

CROSSFIT CLASSES:

Performance-

A. Three sets of:

Front Squat x 5-6 reps @ 30X1

Rest 90 seconds

Strict Supinated-Grip Pull-Ups x Max Unbroken Reps @ 11X0

(if you cannot perform 8-10 reps, use a partner or band assist to enable you to get

at least 8 reps)

Rest 90 seconds

B. Against a 3-minute running clock…

Row 500 Meters

135/95 lbs Ground to Overhead x Max reps

– Rest 3 minutes

In teams of two, partners alternate 3-minute sets until they each complete 30 reps of

Ground to Overhead.

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Fitness-

A. Three sets of:

Front Squat x 6 reps @ 30X1

Rest 90 seconds

Supinated-Grip Ring Rows x Max Unbroken Reps @ 11X0

Rest 90 seconds

B. Against a 3-minute running clock…

Row 500 Meters

Power Clean + Push Press or Jerk x Max reps

– Rest 3 minutes

In teams of two, partners alternate 3-minute sets until they each complete 30 reps of

Ground to Overhead.

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BOOTCAMP RX CLASS:

A. Three Sets:

500m run

25 Goblet Squats

25 Pull-ups

25 DUs (sub = mountain climbers 2:1)

B. Three Sets:

300m run

10 Jumping Lunges

10 Toes to Bar

10 Mountain Climbers

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