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Tuesday July 10, 2018, CrossFit Stapleton – Denver, CO

9
Jul

Tuesday July 10, 2018, CrossFit Stapleton – Denver, CO

Richard James Jura’s GYM-NASTY Class 

Now offered Monday – THURSDAY at 4PM 

That is right … you can now get FOUR gym-nasty days weekly at 4PM 

Rich has expanded his gym-nasty class to Thursday afternoons, in addition to his usual Monday – Wednesday schedule. 

This month his classes are digging into ALL of the Handstand work. 

Please check this class out when/if you can – it is slow paced, informative, and VERY challenging! 

 

CROSSFIT CLASSES: 

Performance- 

A. Take 20 minutes to build to today’s 1-RM Push Press

 

B. Complete as many rounds and reps as possible 3 minutes of:
5 Strict Pull-Ups
10 Russian Kettlebell Swings (2 pood/55#)
15 Push-Ups

– Rest 3 minutes, and repeat for a total of 3 working sets

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Fitness-

A. Take 20 minutes to build to cycle through 8-10 sets: 

Push Press 3x (slight # increase each set) 

 

B. Complete as many rounds and reps as possible 3 minutes of:
5 Jumping Negatives (3 count) OR Temp Ring Rows (22X2)
10 Russian Kettlebell Swings
15 Push-Ups (banded sub option) 

– Rest 3 minutes, and repeat for a total of 3 working sets

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Bumper’s ClubTBD

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BOOTCAMP RX CLASS:

4 rounds-20 min

5 Dumbbell Press into 10 Meter OH Carry

45 second Ring Plank

6/leg Kettlebell rack box step ups

30 sec Hollow Rock with PVC

 

AMRAP 20

20 Dual Kettlebell Russian KBS

10 L Arm KB Snatch

10 R Arm KB Snatch

20 Meter Front Rack KB Walking Lunge

20 KB Thrusters

10 KB Push Press

10 Burpee American KBS (Instead of jump and clap- 1 American KBS)

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