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Tuesday March 24, 2015 CrossFit Stapleton- Denver, CO

ATTENTION: CFS HAPPY HOUR COMING SOON!

margs

CFS Athletes, the final week of the Open is upon us. Now that all of you have all put so much time and effort into your training and these workouts, it’s time to unwind. Lets celebrate!!!! Our last CrossFit invasion of the Berkshire was so successful we should do it again. Friday April 3rd, 6:30pm at the Berk. We (coaching staff) be there after the 4pm WOD (Remember the 5:30pm class is cancelled on 4/3 for spring break!) and hope to see everyone there for a beer and some tasty food!!

Who: ALL CFS Members and their families/friends

What: Post Open Happy Hour!

Where: The Berkshire

(East 29th Avenue Town Center, 7352 E 29th Ave, Denver, CO 80238)

When: April 3, 2015 at 5:30pm

Why?!: Just for FUN! Lets celebrate making it though the 2015 Open together!

CROSSFIT CLASSES: 

Performance- 

A. Every 2 minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

followed by…

One set of:

Back Squat x Max Unbroken Reps @ 90%

(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

B. As many rounds and reps as possible in 15 minutes of:

30 Weighted DB Box Step-Overs

30 Double-Unders

30 Push Press (95/65)

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Fitness- 

A. Every 2 minutes, for 12 minutes (6 sets):

Back Squat

*Set 1 – 6 reps

*Set 2 – 4 reps

*Set 3 – 2 reps

*Set 4 – 6 reps

*Set 5 – 4 reps

*Set 6 – 2 reps

 

B. As many rounds and reps as possible in 15 minutes of:

30 Weighted DB Box Step-Overs

30 Kettlebell Swings

30 DB Push Press

 

BOOTCAMP RX CLASS: 

CORE (8x):

Tabata V-ups rounds

Tabata med ball side rotations

 

AMRAP 16:
15 Wall Ball Shots (20/14)
10 Chinups (palms facing you (sub – banded pullups)
5 Burpee Box Jump Overs 24/20
MyZone:  Pace – Yellow/Red

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