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Monday November 21, 2016 CrossFit, Stapleton- Denver, CO

CFS New Swag!!!

Pre-Ordering starts Today!!!!

Ends November 28, 2016

Mockups (1)

Men and Women’s Tri-blend shirt (XS/S/M/L/XL) 

$20 pre-order November 21st-November 28th
$25 After November 28th

Hoodies – Unisex (XS/S/M/L/XL) 

$45 pre-order  November 21st-November 28th
$50 After November 28th

Beanies (White or Black) 

$25 pre-order  November 21st-November 28th
$30 After November 28th

Pre-Order Sheet will be on the white board at the gym

***IF you are traveling and will not be at the gym November 21st-November 28th

and want to pre-order, please email Tayler (Tayler@crossfitstapleton.com) with your order**

 

 

CROSSFIT CLASSES:

Performance-

A. Every 3 minutes, for 15 minutes (5 sets):

Push Press x 3-5 reps

Goal is to find today’s 5-RM. If you get 5 successful reps, move up on the next set.

B. Every minute, on the minute, for 15 minutes:

Minute 1 – Row 200/150 Meters

Minute 2 – Handstand Push-Ups x 10 reps

Minute 3 – Double-Unders x 40 reps

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Fitness-

A. Every 3 minutes, for 15 minutes (5 sets):

Push Press x5 reps

Keep load moderate and under control

B. Every minute, on the minute, for 15 minutes:

Minute 1 – Row 200/150 Meters

Minute 2 — Pike HSPU x 10 reps

Minute 3 – :40 DU Attempts

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BOOTCAMP RX CLASS:

A. EMOM for 15 minutes:

Minute 1 – 5 Burpees

Minute 2 – 15 Push-ups

Minute 3 – 20 Air Squats

B. 3 Rounds for Time:

20 DUs

300m run (little loop)

40 Mountain Climbers

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