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Monday September 10, 2018, CrossFit Stapleton – Denver, CO

9
Sep

Monday September 10, 2018, CrossFit Stapleton – Denver, CO

BEYOND THE WHITEBOARD 

NEW WOD TRACKING SYSTEM AT CFS!!! 

YOU have been invited to join CrossFit Stapleton on CrossFit btwb!

The Member Code for CrossFit Stapleton is:

STAP584

You’ll need this Member Code when signing up! 

THIS service is FREE to you as a member of CrossFit Stapleton !! 

PLEASE get yourself registered for BTWB ASAP – we will be transition from Zenplanner to this program over the next few weeks. Keep on eye on the blog for more details on this over the next couple weeks. 

HERE is a link that will walk you through the steps to register your profile through our private affiliate ! 

Download the BTWB App NOW 

iPhone Users 

Android Users 

 

CROSSFIT CLASSES:

Performance-

A. “Invictus Baseline Interval Test”:
Every 5 minutes, for 30 minutes (6 sets) for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots (20/14 lbs to 10′)

– Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times – the sum of your six sets times.

Compare your results to May 21, 2018.

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Fitness-

A. “Invictus Baseline Interval Test”:
Every 5 minutes, for 30 minutes (6 sets) for times:
10 Jumping Pull-ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots (20/14 lbs to 10′)

– Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times – the sum of your six sets times.

Compare your results to May 21, 2018.

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BOOTCAMP RX CLASS(MONSTER MASH MONDAY):

A. EMOM 25 Minutes:

Min 1- :45 Box Step Ups

Min 2- :45 Double Unders

Min 3- :45 Russian Kettlebell Swings

Min 4- :45 Burpees

Min 5- :45 Downdog Pike Press

Rest 5

 

B. 15 MinuteAMRAP:

10 Wallballs

10 Push Up

10 Ring Row

250m Row

 

C. Optional Cashout – 3 Rounds NFT:

10 Zottsman Curls 3030

15 Overhead Tricep Extensions

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