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Thursday October 15, 2015 CrossFit Stapleton- Denver, CO

Impromptu Sushi and Drinks Happy Hour

– TONIGHT –

sushi

When?  TONIGHT (10/15) at 7pm

Where?  Jett Asian Kitchen & Sushi

Why?  We are craving sushi and they have a BOGO drink special!!

Hope to see you there!!!! 

CROSSFIT CLASSES: 

Performance-

A. Take 15-20 minutes to build to today’s 1-RM Snatch

B. Every minute, on the minute, for 20 minutes:

Even minutes – 30 seconds of Rowing (for meters)

Odd minutes – Power Snatch or Snatch x 3 reps @ 70-80% of today’s 1RM

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Fitness-

A. Every 2 minutes, for 18 minutes (3 sets) of:

Station 1 – Supine Ring Rows x 10-12 reps @ 2111

Station 2 – Jumping Squats x 6-8 reps

Station 3 – Side Planks x 30 seconds each side

B.Every minute, on the minute, for 20 minutes (5 sets):

Minute 1 – 30 seconds of Assault Bike (for calories)

Minute 2 – 30 seconds of Russian Kettlebell Swings

Minute 3 – 30 seconds of Dumbbell Push Press

Minute 4 – 30 seconds of Toes to Bar

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BOOTCAMP RX CLASS: 

WOD- AMRAP 6 Minutes:

10 Ring Rows

15 DB Push Press (30/20)

20 Ball Slams (30/20)

MyZone: Sprint/ Yellow-Red

Rest 3-4 minutes, then…

5 Rounds for Time:

400m run/row

15 Wall balls (20/14)

12 DB snatch, 6 per arm (30/20)

MyZone: Sprint/ Yellow-Red

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