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

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

BRING A FRIEND – FINAL WEEK! 

DON’T FORGET. ALL November is FREE for your friends / family.
If you have someone you would like to bring to check out CFS please bring them on in any day/any class until the END of November!
IF your friend / family member decides to join YOU and THEM will BOTH receive your December Unlimited rate at 50% off.
Email tayler@crossfitstapelton.com with questions. 

CROSSFIT CLASSES:

Performance-

A. Three rounds for time of:
15 Deadlifts (225/155#)
15 Toes to Bar

Rest until relatively recovered, and then…

B. Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

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Fitness-

A. Three rounds for time of:
15 Deadlifts
15 Knees to Chest

Rest until relatively recovered, and then…

B. Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

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Bumper’s ClubTBD

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BOOTCAMP RX CLASS:

A. 4 Rounds:

5 Kettlebell Front Rack Squats @ 5551

30 sec Feet Elevated Plank

 

B. 3 Rounds:

8/side Side Plank Clamshells

15/leg Single Leg Hip Thrust

10 Strict Toes to Bar @ 31X1

 

C. 3 Rounds—HIGH EFFORT:

300 Row

20 Goblet Squats (70/53)

10 Dumbbell Power Cleans (50/35)

Rest 2 Min

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