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Thursday December 22, 2016 CrossFit Stapleton- Denver, CO

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Do you want the gym to be insulated??

VOTE!!!!!!

Do you want showers in an insulated gym????

VOTE!!!!!!

TOMORROW FRIDAY 12/23 AT 11:59PM IS YOU LAST CHANCE TO VOTE FOR CROSSFIT STAPLETON IN THE CONTEST TO WIN!!

https://calvertfoundation.wishpond.com/entries/139671944

 

 

CROSSFIT CLASSES:

Performance-

A. Every 2 minutes, for 16 minutes (8 sets):

Split Jerk x 3 reps

Build in load to today’s heavy triple, and for the first 3-4 sets, pause for 2 seconds in the

receiving position.

B. For max reps/calories:

90 seconds of rowing

Rest 30 seconds

90 seconds of Burpees

Rest 30 seconds

90 seconds of Push Press (115/75 lbs)

Rest 30 seconds

90 seconds of DUs

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Fitness-

A. Every 2 minutes, for 16 minutes (8 sets):

Push Jerk x 5 reps

B. For max reps/calories:

90 seconds of rowing

Rest 30 seconds

90 seconds of Burpees

Rest 30 seconds

90 seconds of Push Press (light)

Rest 30 seconds

90 seconds of DU attempts

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BOOTCAMP RX CLASS:

A. For max reps/Kcals:

2 minutes of DUs

Rest :60

2 minutes of Sit-ups

Rest :60

2 minutes of Push-ups

Rest :60

2 minutes of Ball Slams

Rest 6 minutes …. Repeat!

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