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Thursday October 1, 2015 CrossFit Stapleton- Denver, CO

Have you had KC COLD BREW Yet?!

KCC

The most epic cold brew coffee ever captured in a can. It’s coffee as coffee should be — Slow brewed for 24 hours from 100% super premium Arabica beans (the bigger, badder bean), Kill Cliff’s killer cold brew is Fair Trade Certified™ so your conscience can feel good with each sip.

Get your today in the CFS Retail Area TODAY

$4/can or 2 cans for $7!

Three delicious flavors to try: 

– Epic Mojo (Black Coffee)

– Sweet Mojo (Sightly Sweetened Black Coffee)

– Mojo Rising (Coconut Creamed and Slightly Sweetened Coffee)

CROSSFIT CLASSES: 

Performance-

A. Front Squat

* Set 1 – 50% of possible 1-RM x 5 reps

* Set 2 – 75% of possible 1-RM x 3 reps

* Set 3 – 85% of possible 1-RM x 1 rep

* Set 4 – 90-95% of possible 1-RM x 1 rep

* Set 5 – Test 1-RM

* Set 6 (optional) – Exceed Set 5 weight;

B. Two sets for times of:

Row 500 Meters

30 Ring Dips

20 Toes to Bar

Rest 4-5 minutes between sets

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Fitness-

A. Three sets of:

Front Squat x 6 reps @ 31X1

Rest 60 seconds

Supine Ring Rows x 10-12 reps @ 2111

Rest 60 seconds

Double-Under Practice x 60 seconds

Rest 60 seconds

B. Two sets for times of:

Row 500 Meters

40 Push-Ups

20 Toes to Bar

Rest 4-5 minutes between sets.

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BOOTCAMP RX CLASS: 

Tabata:

V-ups

High plank to low plank

Slow mountain climbers( bring knee to the side of elbow each time)

Ab mat sit ups

FOR TIME: 

200 Double Unders or 350 singles ( not the same )

100 Air Squats

80 Burpees

60 Wall balls 20/14

40 toes 2 bar

20 HSPU

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