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Wednesday December 19, 2018, CrossFit Stapleton – Denver, CO

18
Dec

Wednesday December 19, 2018, CrossFit Stapleton – Denver, CO

ON THE SEVENTH DAY OF SAVINGS, TAYLER MADE SURE ALL ATHLETES RECEIVED…

 
BOGO KILLCIFF BEVERAGES*, $20 T-SHIRTS*, 30% OFF PROTEIN BAGS*, A PRE-WORK-OUT SAMPLE*, FREE 3” STICKERS*, GIFT CARDS FOR THEIR FRIENDS, AND A FULL VERY DISCOUNTED YEAR.
* = MUST BE REDEEMED ON THAT DAY.
Athletes who attend classes today will receive discounted offer if purchased TODAY!
Other Notes – 
Membership Offers, Gift Cards, Personal Training sessions (anything not related to the retail store), etc. can be purchased or redeemed at ANY time before the end of December 2018.
HOLIDAY SCHEDULE REMINDER! 
Christmas Week: 
Monday 12/24 (Christmas Eve) 6AM & 9:30AM ONLY
Tuesday 12/25 (Christmas Day) NO Classes
Wednesday 12/26 NO 5:30AM or 5:30PM bootcamp (we will be running bootcamp ‘style’ classes at ALL day at our 5/6/9:30 AM, Noon, 5/6PM classes) – FREE Bring a friend day!
Thursday 12/27 – Back to regular schedule
New Years Week:
Monday 12/31 (New Years Eve) – 6AM & 9:30AM ONLY
Tuesday 1/1/2019 (New Years Day) – NO Classes
Wednesday 1/2/2019 NO 5:30AM or 5:30PM bootcamp (we will be running bootcamp ‘style’ classes at ALL day at our 5/6/9:30 AM, Noon, 5/6PM classes)- FREE Bring a friend day!
Thursday 1/3/2019 Back to regular schedule
Thank You ALL for allowing our staff to spend much deserved quality time with their families! 

CROSSFIT CLASSES:

A. Six Sets of:

Strict Press x 2-3 reps @ 20X1

– Rest 2 minutes

 

B. 15 Minute EMOM (5 sets):
Minute 1 – 12 Chest-to-Bar Pull-Ups
Minute 2 – 9 Strict Handstand Push-Ups
Minute 3 – 6 Burpee Box Jump-Overs (24″/20″)

– Increase or decrease the prescribed reps to make this challenging, but manageable for your current ability level.

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Fitness –

A. Six Sets of:

Strict Press x 3 reps @ 20X1

– Rest 2 minutes

 

B. 15 Minute EMOM (5 sets):
Minute 1 – 12 Pronated Grip Ring Rows
Minute 2 – 9 Pike off the Box HSPU (or Seated L-Sit Presses)
Minute 3 – 6 Burpee Box Jump-Overs 

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BOOTCAMP RX CLASSES:

A. Cycle 3 Rounds of the KB Complex – NFT:

12 KB Dual Deadlift

10 KB Dual Clean

8 KB Dual Front Squats

6 KB Dual Push press

4 KB Dual Snatch

 

B. 30 Rounds:

10 Double Unders

5 Russian Swings (70/55)

3 Strict HSPU/Pike Press/Dumbbell Press

1 Dual KB Clean and Jerk (55/35)

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