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Tuesday January 10, 2017 CrossFit Stapleton- Denver, CO

 

nutriton

Nutrition Class Coming Up!!

Saturday January 21 from 9-10am

Intro 101 (NUTRITION BASICS)

Price: $20 for CFS Members and $30 for Non-Members

Registration is open up to the day of the seminar. Follow the Link Below for Registration:

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Reminder: The Next Nutrition Class Schedule:

March 25 Meal Prep (HOW TO)

June 17 Weight Loss (TIPS AND TRICKS)

September 23 Supplements (WHAT TO USE AND HOW)

 

CROSSFIT CLASSES:

Performance-

A. Five sets of:

Bulgarian Split Squat x 9 reps each leg @ 30X1

Rest 45 seconds between legs

Strict Handstand Push-Ups x Max Reps

Rest 60 seconds

B. Complete as many rounds and reps as possible in 10 minutes of:

7 Thrusters (115/75 lbs)

14 Kettlebell Swings (24/16 kg)

7 Chest-to-Bar Pull-Ups

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Fitness-

A. Five sets of:

Bowlers Lunges x 10 reps each leg @11X1

Rest 45 seconds between legs

Strict (on toes) Push-Ups x Max Reps

Rest 60 seconds

B. Complete as many rounds and reps as possible in 10 minutes of:

7 Thrusters

14 Kettlebell Swings

7 Elevated Ring Rows

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Competition-

A. Linda – Benchmark Day!

10-9-8-7-6-5-4-3-2-1 reps of the triplet (for time):

Deadlift: 1 1/2 body weight

Bench press: body weight

Clean: 3/4 body weight

First round would be 10 deadlifts, 10 bench presses and 10 cleans. The second round

would be 9 deadlifts, 9 bench presses and 9 cleans. And so on…

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BOOTCAMP RX CLASS:

A. AMRAP 10 minutes:

7 KB/DB Thrusters

14 Kettlebell Swings

7 Pull-ups

14 Sit-ups

B. AMRAP 10 minutes:

30 Wall Balls

300m Row

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