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Tuesday September 1, 2015 CrossFit Stapleton- Denver, CO

Congrats to Justin and Coach Christina!

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Baby Brooks

August 31, 2015

1:19 – PM

7 lbs 11 oz

Best wishes to the Newport’s and their new addition!

The CFS Family is beyond happy for you two!

 

 

CROSSFIT CLASSES: 

Performance-

A) Three sets of:

Overhead Squat x 8-10 reps @ 30X1

– Rest 2 minutes

Weighted Pull-Ups x 3-5 reps @ 21X0

– Rest 2 minutes

B) Four rounds for time of:

60 Double-Unders

30 Wall Ball Shots (20/12 lbs)

15 Pull-Ups

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Fitness-

A) Three sets of:

Goblet Squats x 8-10 reps @ 30X1

– Rest 60 seconds

Ring Rows x 10-12 reps @ 2111

– Rest 60 seconds

Nose-to-Wall Handstand Hold x 45-60 seconds

– Rest 60 seconds

Double-Under Practice x 60 seconds

– Rest 60 seconds

B) Four rounds for time of:

Run 200 Meters

20 Wall Ball Shots

10 Strict Pull-Ups

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BOOTCAMP RX CLASS: 

WOD – EMOM 10 Minutes:
3 Strict Pullups
5 Pushups
Max Vups (sub situps)

– Rest 3-4 Minutes… then…

4 Rounds for Time:
400m Run
10 Burpees
10 Plank Walkups on Plates

 

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