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Tuesday March 20, 2018, CrossFit Stapleton – Denver, CO

19
Mar

Tuesday March 20, 2018, CrossFit Stapleton – Denver, CO

FINAL WATCH PARTY!!! THIS WEEK!  

DON’T FORGET TO COME ON OUT TO OUR FINAL WATCH PARTY – THURSDAY 6PM

Friday Night Lights is happening for the LAST time is year – Friday at 6PM 

Come on in for a beer and see the LIVE 18.5 Announcement! 

Coach Rob with Allstate Insurance (The Mathes Agency) has sponsored our Denver Beer CO Pretzel Assassin Keg!! Thank you Coach Rob! 

 

 

 

CROSSFIT CLASSES:

Performance-

A. Back Squat
*Set 1 – 5 reps @ 75-80% of 1-RM
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 5 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 1 rep @ 90-95%
Rest 2 minutes between sets.

 

B. For time:
30/20 Calories of Assault Bike (or 40/30 Calories of Rowing)
400 Meter Run
10 Front Squats (155/105 lbs)
20 Burpee Box Jump-Overs (24″/20″)
10 Front Squats (155/105 lbs)

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Fitness-

A. Back Squat
5×5 – Minimal # increase each set
– Rest 2 minutes between sets

 

B. For time:
20 Calories of Assault Bike (or 30 Calories of Rowing)
400 Meter Run
10 KB Goblet Squats
10 Burpees

10 Box Jumps
10 KB Goblet Squats

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Bumper’s ClubTBD

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BOOTCAMP RX CLASS:

A. 3 Sets – For time:
50 Kcals on the rowing machine
600 Meter Run (big loop)
20 KB Goblet Squats
20 Burpees

20 Box Jumps

 

B. Coaches Choice – Core Cash Out

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