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Wednesday August 1, 2018, CrossFit Stapleton – Denver, CO

31
Jul

Wednesday August 1, 2018, CrossFit Stapleton – Denver, CO

COMING THIS FALL 

CrossFit Kids – YUP. FOR REAL! 

Email tayler@crossfitstapleton.com if you would like to reserve a spot for your kid this fall ! 

Ages 11-15 

Fall ‘session’ will run September 5 – November 14th

Classes: Monday/Wednesday 4:30-5:30 

Winter session package is $395

 

CROSSFIT CLASSES:

Performance-

A. Every 4 minutes, for 16 minutes (4 sets):
Back Squat x 8 reps

– Goal is to make all four sets heavy. The first set should be achievable; by the second set the 7th and 8th reps should be a grind; in set 3 your chances of making the 8th rep should be 50/50, and the fourth set will be a test of mental fortitude.

B. For time:
1000 Meter Row
immediately followed by three rounds of:
15 Toes to Bar
20 Alternating Reverse Lunges with KB/DB Farmer’s Carry (32/24 kg)

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Fitness-

A. Every 4 minutes, for 16 minutes (4 sets):
Back Squat x 10 reps

– Moderate load each set

B. For time:
1000 Meter Row
Immediately followed by three rounds of:
15 Knees to Chest
20 BW Lunges

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BOOTCAMP RX CLASS:

A. 4 Rounds
4 Lean Away Ring Pull Up 21X2

8/side Glute bridge alt Dumbbell Bench Press 21X1

10 Rower/Slider Pike Ups

10 Meter Plank Walkouts with Feet on Slider forward and backward

 

B. For Time

25-20-15-10-5

Cal Assault Bike

Burpee

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