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Tuesday November 29, 2016 CrossFit Stapleton- Denver, CO

YOGA ANNOUNCEMENTS!

Friday, December 2nd CFS will holding a ‘Drink and Stretch’ Social Night With Lora Z.

wine and yoga

There will be wine and stretching/yoga! 

 Wine Will be Provided! $15/person!

Please register at the Whiteboard at the Gym!! It’s going to be Fun!!   

 

yoga-class

Reminder!! 

Yoga on Saturdays at 7AM with Rob is Back!! 

Starts December 3rd!!

 

 

CROSSFIT CLASSES:

Performance-

A. Every 3 minutes, for 15 minutes (5 sets):

Pause Front Squats x 4-6 reps @ 31X1

B. Three sets for max reps of:

60 seconds of Wall Ball Shots

Rest 60 seconds

60 seconds of Push-Ups

Rest 60 seconds

60 seconds of Alternating Reverse Lunges with DBs/KBs

Rest 60 seconds

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Fitness-

A. Every 3 minutes, for 15 minutes (5 sets):

Front Squats x 5 reps @ 31X1

B. Three sets for max reps of:

60 seconds of Wall Ball Shots

Rest 60 seconds

60 seconds of Push-Ups

Rest 60 seconds

60 seconds of Alternating Reverse Lunges with DBs/KBs

Rest 60 seconds

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Competition-

A. Take 15-20 minutes to build to today’s 3-RM Deadlift

B. Four sets for times of:

400 Meter Run

10 Deadlifts @ 75% of today’s 3-RM

20 Toes-to-Bars

400 Meter Run

– Rest 4 minutes

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BOOTCAMP RX CLASS:

A. Five sets for times of:

400 Meter Run

10 SDHP w/ KB (55/35)

20 KB Swings

400 Meter Row

– Rest 4 minutes

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