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Wednesday December 5, 2018, CrossFit Stapleton – Denver, CO

4
Dec

Wednesday December 5, 2018, CrossFit Stapleton – Denver, CO

 SUPPLY DRIVE REMINDER 

Our 2018 Supply Drive Ends SATURDAY

Items we are collecting:

– Toothpaste

– Tooth Brushes

– Shampoo / Conditioner

– Soap

– Razors

– Deodorant

– Tampons / Pads

– Shaving Cream

– Dental Floss

– Cleaning Products (household)

– Etc.

A Few Suggestions/Thoughts:

– Please bring in non-commercial sized items (IE: something we can easily fit into bags for these families to take home!)

– We can break apart ‘bulk’ individual items (toothbrushes / soap bars / etc) if bought in large packs together

– Amazon is a GREAT place to find inexpensive toiletries that work well for this drive AND you can ship them RIGHT to the gym (3700 Havana St. #218 Denver, CO 80239)*

*If you ship to the gym please NOTE what class you are ordering for on package (IE: AM or PM) so your team can get proper credit!

 

 

CROSSFIT CLASSES:

A. Front Squat:

*Set 1 – 3 reps @65%

*Set 2 – 2 reps @75%

*Set 3 – 1 reps @80%

*Set 4 – 3 reps @85%

*Set 5 – 2 rep @90%

*Set 6 – 1 rep @95%

*Set 7 – 3 reps @ as heavy as possible

– Rest 2 minutes between sets.

 

B. For time:

30 Dumbbell Thrusters (55/35#)

30 Alternating Reverse Lunges with DB Farmer’s Carry

20 Dumbbell Thrusters

20 Alternating Reverse Lunges with DB Farmer’s Carry

10 Dumbbell Thrusters

10 Alternating Reverse Lunges with DB Farmer’s Carry

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Fitness –

A. Front Squat:

3 x 7

– Build to a moderate load 

 

B. For time:

30 Dumbbell Thrusters

30 Alternating Reverse Lunges

20 Dumbbell Thrusters

20 Alternating Reverse Lunges

10 Dumbbell Thrusters

10 Alternating Reverse Lunges

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BOOTCAMP RX CLASSES:

 A. 4 Rounds:

10 (5/leg)  Kettlebell Curtsy Squat @ 40X1

5 Segmented KB Deadlift (3 sec pause below knee, 3 sec above knee, 3 second negative)

 

B. 3 Rounds:

10 Hamstring Curls 

10/side Side Plank Clamshells – 2 sec pause at peak

20m Front Rack KB Walking Lunges

 

C. 15 Min AMRAP:

15 Wallballs

20/15 Cal Assault Bike 

20 Bear Hug Box Step Overs with Wallball 

20/15 Cal Row

10 Burpee Over Rower

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