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Tuesday June 7, 2016 CrossFit Stapleton- Denver, CO

new-class-alert

We are excited to announce that starting NEXT week (6/13) we will now be offering a 7PM class Monday – Thursday! 

These classes will taught by Jeff H and Heather B. Please help us welcome Heather and Jeff to the CFS Staff!!! 

Heather will be coaching our Monday and Tuesday 7PM classes and Jeff will be coaching our Wednesday and Thursday 7PM classes.

Our Wednesday and Thursday 7PM classes will be taught in both SPANISH and English!!! 

****Our open gym times Monday-Thursday will now run from 4 – 8PM each night****

#yayfornewclasses

 

CROSSFIT CLASSES: 

Performance/Fitness-

A. Four sets of:
Front-Foot Elevated Split Squat x 6-8 each leg
Rest 60 seconds
Ring Push-Ups x 8-10 reps
Rest 60 seconds

B. Four sets for max reps against a 3-minute running clock of:
Run 400 Meters
KB Clean and Jerks (55/35 lbs)
– Rest 2 minutes

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Competition-

A. For time:
Row 1000 Meters
15 Power Cleans (185/135 lbs)
150 Double-Unders

Rest 8 minutes, and then…

B. For time:
Row 1000 Meters
30 Power Cleans (135/95 lbs)
150 Double-Unders

C. Three sets of:
Glute-Ham Raises x 6-8 reps
Rest as needed
GHD Sit-Ups x 15-20 reps
Rest as needed

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BOOTCAMP RX CLASS:

A. Six sets for max reps against a 3-minute running clock of:
Run 400 Meters
Max Reps Dumbbell Man-Makers
(push-up, power clean, push press)
– Rest 2 minutes

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