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Monday July 9, 2018, CrossFit Stapleton – Denver, CO

8
Jul

Monday July 9, 2018, CrossFit Stapleton – Denver, CO

DOODLE RESULTS FOR THIS WEEKS CFS HAPPY HOUR ARE… 

THURSDAY! 

Thank you all for taking the time to vote of which day this week works best for you to attend a mid-summer CFS Happy Hour. Thursday won by an landslide. We are SO excited to have a big group get together this Thursday! 

Deets…

Where: Cheluna Brewing 

When: 7PM – 8:30(ish) 

Why: Just a fun little get together! 

We look forward to seeing you all there! 

 

CROSSFIT CLASSES: 

Performance- 

A. Every 2 minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 70-74% of 1-RM
*Set 2 – 5 reps @ 75-79%
*Set 3 – 3 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Set 5 – 2 reps @ 90-94%
*Sets 6-8 – 1 rep @ 95+%

Compare results to March 20, 2018.

B. Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Wall Ball Shots (20/14 lbs)
10 Toes to Bar

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Fitness-

A. Every 2 minutes, for 16 minutes (8 sets):
Back Squat x 3 (slight # increase every 1-2 sets) 

B. Complete as many rounds and reps as possible in 12 minutes of:
:45 Double-Under Practice
20 Wall Ball Shots
10 Hanging Knee Raises 

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BOOTCAMP RX CLASS (MONSTER MASH MONDAY):

15 min

20 meter Burpee Broad Jump

10 Dumbbell Box Step Over

2 Man Makers

10 Meter Tough Reverse Sled Drag

 

–2 MIN REST–

 

15 Min

400 meter run

Max Unbroken Wallballs – when set it broken, head back to the run

 

–3 Min REST–

 

5 min

Row max cal

 

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