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Tuesday January 5, 2015 CrossFit Stapleton- Denver, CO

HAPPY JANUARY BIRTHDAYS

SNOOPY

Todd E – 5th

Liz R – 9th
Sarah TN – 10th

Mike B – 12th
Nicolle D – 13th

Dave R – 24th
Carrie O – 28th
Bradley C – 31st

Happy birthday awesome CFS athletes!!!!

Don’t forget to rock out your birthday burpees…

CROSSFIT CLASSES:

Performance-

A. Every 3 minutes, for 15 minutes (5 sets) of:
Push Press x 3 reps

B. In teams of two, alternate sets to complete four each of:
10 Ground to Overhead (135/95)
10 Box Jump Overs (24/20)
400 Meter Run/Row

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Fitness-

A. Three sets of:
Dumbbell or Barbell Push Press x 6-8 reps
Rest 60 seconds
Single-Leg Deadlift x 6-8 reps each leg @ 3011
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B. In teams of two, alternate sets to complete four each of:
10 Dumbbell Ground to Overhead
10 Box Jump Overs
400 Meter Run/Row

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BOOTCAMP RX CLASS:

A. 3 Rounds – For Time:

14 Alternating Lunges (14 total steps) —- Use DB or KB for load if desired

20 Mountain Climbers. (Try to get foot to reach outside of hand…helps open up your hips)

B. AMRAP 14:

4 Burpees

8 DB/KB Snatch (total reps)

12 Sit-ups (unanchored)

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