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Thursday November 3, 2015 CrossFit Stapleton- Denver, CO

Holiday Schedule

holiday-schedule-panel

Please take note…

We will have a few schedule changes the week of the 21st!

Wednesday 12/23 – Regular Classes

Thursday 12/24 – 8am class ONLY

Friday 12/25 (Christmas Day) – NO CLASS

Saturday 12/26 – 8am class ONLY

Sunday 12/27 – NO CLASS

Happy Holidays!!!!

 

CROSSFIT CLASSES:

Performance/Fitness-

A. Build to 1 RM Bench Press (Or Floor Press)

(5-3-3-3-2-2-1-1-1)

B.Time Trial:

2K Row

*Run Heats.. regardless of the class size!!

*Make this fun.. have a cheering section!

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BOOTCAMP RX CLASS:

30 Minute AMRAP:

Buy In – 1000M Row then:

10 pushups
15 Goblet Squats (55/35)
20 Situps
25 DU’s
200M run

Every 5 minutes, 5 burpees!
MyZone: Pace/ Yellow

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BUMPER’S CLUB:

Wave 1, Day 2

Dynamic Effort (Tuesday)

Squat Clean, 6×3 Reps @ 60% on the :45

Belly 2 Bar pullups, 5 Reps EMOM for 8min

Banded delt hell, 2×25 reps

Reverse Hyper, 3×15 @ 50% of 1RM Back Squat

*1sec pause at top and bottom* 

V-ups, 60 reps (Must touch toes)

Wall Walks, 15 reps

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