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Tuesday June 21, 2016 CrossFit Stapleton- Denver, CO

SUMMER THROWBACK MOVIE NIGHTS AT CFS

varsity-blues-photovarsity

 Starting July 1 CFS will be hosting throwback movie nights every Friday!

There will be Keg Beer and 80/90s Throwback movies.

Our first film will be Varsity Blues! 

BYOB (if you want something other than the Keg) and Snacks.

Movie will start at 7:30PM – Sharp – In the Bootcamp RX on a projector Screen!!! 

CROSSFIT CLASSES: 

Performance-

A. Every 6 minutes, for 30 minutes (5 sets):
Run 400 Meters
12 Overhead Squats (155/105 lbs)
12 Chest-to-Bar Pull-Ups
12 Box Jump-Overs (24″/20″)

B. Three sets of:
Supine Ring Rows x 10-12 reps @ 2111
Rest 60 seconds
Face-Down Chinese Planks x 60 seconds
Rest 60 seconds

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Fitness-

A. Every 6 minutes, for 30 minutes (5 sets):
Run 400 Meters
10 PVC Wall Facing OHS
10 Ring Rows
10 Box Jumps

B. Three sets of:
Supine Ring Rows x 10-12 reps @ 2111
Rest 60 seconds
Face-Down Chinese Planks x 60 seconds
Rest 60 seconds

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Competition-

A. Every minute, on the minute, for 15 minutes:

Minute 1 – Strict Ring Dips x 12-15 reps

(these should be slow and controlled)

Minute 2 – 1-2 Strict Muscle-Ups + 1-4 Kipping Muscle-Ups

Minute 3 – Legless Rope Climb from seated position x 1 ascent (15′)

B. Every 4 minutes, for 20 minutes (5 sets):
20/15 Calories on the Rower
100-foot HEAVY Farmers Carry

*Push the pace on the assault bike, if you apply yourself you will be rewarded with 2+ minutes of rest.

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BOOTCAMP RX CLASS:

A. Every 5 minutes for 30 minutes:

Small Loop Run

10 Wall Ball Shots

10 (5/arm) KB Snatches

10 (5/leg) Walking Lunges

B. Core Cash-out:

100 Sit-ups

100 Bicycle Twists (1:1)

100 Butterfly Kicks (2:1)

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