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Monday September 25, 2017 CrossFit Stapleton- Denver, CO

THIS WEEK ONLY!

Schedule Changes:

There will be NO Yoga Classes on- 

Wednesday, 9/27 at 6:15PM

AND

Saturday 9/30 at 7AM  

CFS Apologizes for the Inconvenience 

 

CROSSFIT CLASSES:

Performance-

A. Three sets of:

Back Squat x 6-8 reps @ 30X1

Rest 90 seconds

Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111

Rest 90 seconds

B. Four sets of 3-minute sprints of – “Mary”:

5 Strict Handstand Push-Ups

10 Alternating Pistols

15 Pull-Ups

– Rest :90 b/w rounds

– Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets

and pick up where you left off to start the next set. Score total number of rounds

completed.

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Fitness-

A. Three sets of:

Back Squat x 8 reps @ 30X1

Rest 90 seconds

Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111

Rest 90 seconds

B. Four sets of 3-minute sprints of – “Mary”:

5 Pike off the box HSPU (w/ ab mat if necessary)

10 Bowles Lunges w/ KB in Front Rack!

15 Ring Rows

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BOOTCAMP RX CLASS:

A. Five sets of 3-minute sprints of:

5 Seated DB Presses

10 DB FR Squats (1 DB in each hand)

15 Pull-ups

Rest 2 minutes b/w sets

Pick up where you left off each round !

B. 3 Rounds NFT:

3 Wall Walks

30 DUs (or 30 mountain climbers)

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