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Tuesday August 18, 2015 CrossFit Stapleton- Denver, CO

WHATS GOIN’ ON?

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Dates/Destinations: 

 Red Rocks Repeat! THIS Sunday.

– Sunday August 23 –
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Please mark your calendars…

We will be carpooling and leaving together from CFS at 7am SHARP

RED ROCKS THIS SUNDAY 8/23/15!!!

We will be leaving the gym at 7am and we plan to be home before 9:30am

 

CROSSFIT CLASSES: 

Performance/Fitness-

A. Three sets of:
Bench Press x 4-6 reps @ 20X1
Rest 60-90 seconds
Single Arm Dumbbell or Kettlebell Row x 15-20 reps @ 10X0
Rest 60-90 seconds

B. Complete as many rounds and reps as possible in 15 minutes of:
20 Kettlebell Swings (24/16 kg)
10 Single Arm Kettlebell Press (24/16 kg – 5 each arm)
300 Meter Run

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BOOTCAMP RX CLASS: 

WOD – For Time:
1 Mile Run
20 KB Swings (55/35)
30 Abmat Situps
40 Air Squats
50 DUs
MyZone: Pace/Yellow

Rest 3-4 minutes…then…

AMRAP 12 Minutes:
10 Box Jumps (24/20)
15 Wall Balls (20/14)
10 Renegade Rows (30/20)
150m Run
MyZone: Pace/ Yellow

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