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Thursday November 29, 2018, CrossFit Stapleton – Denver, CO

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Thursday November 29, 2018, CrossFit Stapleton – Denver, CO

BRING A FRIEND – FINAL WEEK! 

DON’T FORGET. ALL November is FREE for your friends / family.
If you have someone you would like to bring to check out CFS please bring them on in any day/any class until the END of November!
IF your friend / family member decides to join YOU and THEM will BOTH receive your December Unlimited rate at 50% off.
Email tayler@crossfitstapelton.com with questions.

CROSSFIT CLASSES:

Performance-

A. Every 2 minutes, for 20 minutes (10 sets):
Hang Clean + Clean

Build over the course of the 10 sets to today’s heavy complex.

 

B. Every 90 seconds, for 15 minutes (5 sets of each):
Station 1 – 5 Hang Squat Cleans
Station 2 – 18/12 Calories of Assault Bike or Rowing

Pick a weight for the squat cleans that will challenge you, but that you will be able to perform with good mechanics throughout the duration of the workout.

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Fitness-

A. Every 2 minutes, for 20 minutes (10 sets):
Hang Power Clean + Power Clean + Front Squat

 

B. Every 90 seconds, for 15 minutes (5 sets of each):
Station 1 – 5 Hang Power Cleans
Station 2 – 12 Calories of Assault Bike or Rowing

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Bumper’s ClubTBD

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BOOTCAMP RX CLASS:

A. 4 Rounds:

10 Banded KB Deadlift

20-30 Sec Hanging L Sit

 

B. 3 Rounds:

10 Rower/Slider Pike Ups @2020

3- 10 Sec Handstand Hold into 5 Second Lowering

20 Banded Tricep Push Downs

 

C. 5 Rounds:

50 Double Unders

10 Burpee Box Step Over w/ dumbbell

15 Russian KBS

20 Goblet Squats

25 Squat Jumps

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