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Monday March 28, 2016 CrossFit Stapleton- Denver, CO

CFS Open (AND NON-OPEN) Athletes-

RITA

RITA – CROSSING OFF HER GOAL TO COMPLETE THE OPEN!

Congrats on completing a long and EXTREMELY difficult 5 weeks!!! For those of you who were not signed up, Thank you SO MUCH for bearing with our craziness this past month. 

We cannot express how proud we are of each and everyone of you, who took the challenge and dove right into a very tough and humbling competition these past 5 weeks. Each year, the CrossFit Open exposes our strengths and weakness in ways we do not normally see (or care to find out!) in our day to day training regimen. We hope you all learned a little something about yourself and enjoyed this awesome experience! I know we did!!!

Although we need a little breather after the last 5 weeks, we are looking forward to 2017 Open already!!!!!

This week will be a full ‘deload’ week at the gym for both our CrossFit and BootcampRX classes. You all need a little re-fuel time! Enjoy!!! 

PS- We will be having a ‘We Survived The Open’ party/happy hour after spring break!

More details to come soon.

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CROSSFIT CLASSES: 

Performance/Fitness-

A. Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 – Goblet Squat x 10 reps @ 3111
(stick to the tempo – 3 second descent and 1 second pause at the bottom)
Station 2 – Reverse Snow Angels x 15-20 reps
(perform slow and controlled; hold 2.5 lb plates in each hand if possible)
Station 3 – L-Seated Dumbbell Press x 10 reps @ 2111

B. Complete as many rounds and reps as possible in 9 minutes of:
15 Kettlebell Swings
12 Alternating Reverse Lunges with KB in Goblet Hold
9 Burpees

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BOOTCAMP RX CLASS:

A. 18min AMRAP:

18 DUs

15 KB Swings

12 Alternating Goblet Squat Lunges w/ KB

9 Burpees

6 KB Push Presses (3/arm)

3 KB Snatches

B. Coaches Choice – Cash Out!

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