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Thursday November 9, 2017 CrossFit Stapleton – Denver, CO

Register NOW for the Snowball Games

– Calling on people are who considering it.. DO IT! 

– We are also looking for judges/volunteers 

– Register on the white board NOW! 

 

CROSSFIT CLASSES:

Performance-

A. Four sets of:
Back Squat x 2-4 reps @ 30X1
Rest 90 seconds
Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111
Rest 90 seconds

B. For time:
Row 1000 Meters
immediately followed by…
Five rounds of:
10 Overhead Squats (115/75 lbs)
15 Pull-Ups

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Fitness-

A. Four sets of:
Back Squat x 5 reps @ 30X1
Rest 90 seconds
Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111
Rest 90 seconds

B. For time:
Row 1000 Meters
immediately followed by…
Five rounds of:
10 PVC Overhead Squats
15 Ring Rows

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Bumper’s ClubTBD

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BOOTCAMP RX CLASS:

A. For time:
Row 2000 Meters
immediately followed by…
Five rounds of:
10 PVC Overhead Walking Lunges
10 Pull-ups

B. 3 Rounds – NFT:

10 Wall Facing Squats (GOOOOD technique here)

10 face down snow angels

10 face up snow angels

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KIDS TRAINING:

A. Strength/Skill – The Overhead Squat:

  • Intro/Demo/Review
  • 15 SOLID reps

B. 8min AMRAP:

100m run

5 PVC OHS

5 Ring Rows

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