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Tuesday March 27, 2018, CrossFit Stapleton – Denver, CO

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Mar

Tuesday March 27, 2018, CrossFit Stapleton – Denver, CO

Link to the FINAL CFS leader board 

Congrats to all our of open athletes this year who took the challenge and gave it their all these last 5 weeks. 

HERE is a link to the final results on our CFS leaderboard

Please pat yourselves on the back competitors – this was an AMAZING year for us! We saw first pull-ups, toes to bars, muscle ups, double unders, RXers, Scalers, Etc.. EACH week we had multiple athletes surprising themselves with their ability levels. 

WE LOVE seeing you all reach goals, break walls (not real walls), and grow as athletes each year.

A SPECIAL shout out to all of our athletes who DID NOT compete. Your judging skills, encouragement, and patience during this years open was once again incredible!!! Thank you times one million. 

Until next year. 

– The CFS Staff & Family 

 

CROSSFIT CLASSES:

Performance-

A. Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – 4-8 Ring Muscle-Ups
Station 2 – 50-75 Foot Handstand Walk
(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)
Station 3 – L-Sit x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)

 

B. Five rounds for time of:
400 Meter Run
9 Toes to Bar
6 Chest-to-Bar Pull-Ups
3 Bar Muscle-Ups

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Fitness-

A. Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – 5x Ring Rows + 5x Push-ups
Station 2 – :30-45 HS Hold (add in shoulder taps if you can!)
Station 3 – Single Leg L-Sit Progression x 60 seconds (:30/side)

 

B. Five rounds for time of:
400 Meter Run
9 Knees to Chest
6 Ring Rows
3 Push-ups

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Bumper’s ClubTBD

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BOOTCAMP RX CLASS:

A. Five rounds for time of:
500 Meter Row
12 Toes to Bar
9 Pull ups
6 Box Dips

 

B. Coaches Choice – Core Cash-Out

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