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Tuesday August 21, 2018, CrossFit Stapleton – Denver, CO

20
Aug

Tuesday August 21, 2018, CrossFit Stapleton – Denver, CO

NEW SWAG IS IN! YAY! 

Shirts/Tanks/Zip-Ups/STICKERS 

Shirts and Tanks – $25 

Lightweight Hoodies – $55

Glass Interior Bumper Stickers (large!) – $10 

Mini 3” ‘Everywhere’ CFS Stickers – $3

#repyourbox #homegym #cfsswag #swaggy

 

CROSSFIT CLASSES:

Performance-

A. Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – 4-8 Ring Muscle-Ups
Station 2 – 50-75 Foot Handstand Walk
(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)
Station 3 – L-Sit x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)

 

B. Two rounds for time of:
20/15 Calories of Assault Bike (or 25/20 Calories of Rowing)
800 Meter Run
20 Pull-Ups

Time cap = 12 minutes (adjust repetitions or distances accordingly)

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Fitness-

A. Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – :90 Muscle-UpsProgressional Work
Station 2 – :90 Handstand Walk Progressional Work
Station 3 – :30/foot Single Leg L-Sit Hold
(accumulate the time if you’re unable to maintain this position unbroken)

 

B. Two rounds for time of:
15 Calories of Assault Bike (or 20 Calories of Rowing)
800 Meter Run
20 Ring Rows

Time cap = 12 minutes (adjust repetitions or distances accordingly)

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Bumper’s ClubTBD

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BOOTCAMP RX CLASS:

A. 4 Rounds:

A1. 8 Glute Bridge DB Bench Press 31X0

A2. 10/Arm  3 Point DB Row 21X2

 

B. 3 Rounds:

B1. 5 Strict Pull Up

B2. 45 Sec Feet Elevated Plank

 

C.20 Minute AMRAP:

15 Burpee Box Jump Over

10 Renegade Rows

20 Meter Dual OH KB Carry

15 American KBS

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