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Tuesday November 28, 2017 CrossFit Stapleton – Denver, CO

Holiday Party (Update/Info) Venue secured!

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December 9th (Saturday) 7-10PM

Cheluna Brewing (The Upper Deck!)

Theme = Christmas Fancy

Be there!

 

 

CROSSFIT CLASSES:

Performance-

A. Take 10-12 minutes to practice three gymnastics skills of your choice.
Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…

B. Three rounds for time of:
800 Meter Run
20 Pull-Ups
10 Strict Handstand Push-Ups

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Fitness-

A. Take 10-12 minutes to practice three gymnastics skills of your choice.
Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…

B. Three rounds for time of:
800 Meter Run
20 Ring Rows
10 Pike off the Box HSPU (OR seated DB presses)

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Bumper’s ClubTBD

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BOOTCAMP RX CLASS:

A. 8min AMRAP (For Completion – move SLOW & WELL):

3 Wall Walks

6 Bowlers Lunges (w/ KB in front rack)

B. Five rounds for time of:
500 Meter Run (7/11 and Back – Out the back door!)
10 Pull-ups
10 Push-Ups

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KIDS TRAINING:

A. Strength/Skill – Wall Walks

5min to cycle – AMRAP Wall Walks

  • Move under control
  • Break as needed

B. 3 Rounds – For Time:

300m Row

10 Ring Rows

5 Burpees

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