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Thursday September 1, 2016 CrossFit Stapleton- Denver, CO

LABOR DAY SCHEDULE ANNOUNCEMENT!

labor day

Monday – September 5, 2016 – Labor Day 

We will be holding 2 classes ONLY

6/9:30AM

Mark your calendars! 

Bring your friends and family – FREE DAY!

 

CROSSFIT CLASSES: 

Performance-

A1. Take 12-15 minutes to build to 85-90% of your 1-RM Back Squat
and then…

A2. Three sets of:
Back Squat x 3 reps @ 85-90% of your 1-RM
Rest 60 seconds
Single-Arm Dumbbell Row x 10-12 reps @ 2111
Rest 60 seconds

B. For time:
Row 1000 Meters
followed immediately by . . .

Three rounds of:
30 Double-Unders
20 Kettlebell Swings (32/24 kg)
10 Strict Handstand Push-Ups

Time cap = 15 minutes

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Fitness-

A. Five sets of:
Back Squat x10 (light and fast)
Rest 60 seconds
Single-Arm Dumbbell Row x 10-12 reps @ 2111
Rest 60 seconds

B. For time:
Row 1000 Meters
followed immediately by . . .

Three rounds of:
:45 seconds DUs attempts
20 Kettlebell Swings (light)
10 Pike off the box HSPU

Time cap = 15 minutes

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BOOTCAMP RX CLASS:

A. For Time:

1 mile run

Followed by…

5 Rounds:

Small Loop run

20 KB Swings (55/35)

:45 HS Hold (or 10 HSPU – if able)

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