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Tuesday April 24, 2018, CrossFit Stapleton – Denver, CO

23
Apr

Tuesday April 24, 2018, CrossFit Stapleton – Denver, CO

2018 Spring T-Shirt Order! 

Place your CFS T-Shirt order before THIS Friday for $5 off 

T-shirt/Tanks are all $20 on pre-order ($25 if you wait!)

 

 

CROSSFIT CLASSES:

Performance/Fitness-

A. Every 3 minutes, for 18 minutes (6 sets), rotate through the following stations:
Station 1 – Rope Climb Technique Work – no more than 4 ascents
(if you don’t have a rope, work on achieving 12 perfect L-Pull-Ups or 6 Jumping L Pull-ups)
Station 2 – Freestanding Handstand Hold Work
(use partner assists to learn balance points and accumulate time upside down OR work on high plank accumulation – 2 minutes)
Station 3 – Tuck Roll to Tuck Sit x 15 reps

B. Three sets, for max reps/calories of:
3 Minutes of Assault Bike (for Max Calories)
2 Minutes of Burpee Box Jump or Step-Overs
1 Minute of Strict Supinated-Grip Pull-Ups (Supinated Grip Jumping PUs or RRs)
Rest 3 minutes

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Bumper’s ClubTBD

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