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Wednesday February 1, 2017 CrossFit Stapleton- Denver, CO

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Count Down Continues!!

Remember to Register!!

https://games.crossfit.com/cf/login?returnTo=%2Fregister%2Fathlete&flow=games

23 Days Until The 2017 CrossFit Open BEGINS!!

22 Days Until the First WOD is Announced!!

CFS will have WOD Announcement Parties at the gym on Thursdays before the Friday Open WOD!!

Starting Thursday February 23, 2017!

 

 

CROSSFIT CLASSES:

Performance-

A. Five sets of:

Unsupported Seated Strict Press x 5-6 reps

(sit on a floor without back support and press the barbell from shoulder to overhead)

– Rest 2-3 minutes

B. Every minute, on the minute, for 15 minutes (5 sets):

Minute 1 – 9 Strict Handstand Push-Ups

Minute 2 – 12 Toes to Bar

Minute 3 – 15 Burpees

– Please increase or decrease the prescribed reps to make this session challenging, but

manageable for your current ability level.

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Fitness-

A. Five sets of:

Unsupported Seated Strict Press x 5-6 reps

(pick a moderate load for set 1 and keep that weight for all 5 sets)

– Rest 2-3 minutes

B. Every minute, on the minute, for 15 minutes (5 sets):

Minute 1 – 9 L-Seated DB Strict Press

Minute 2 – 12 Levers

Minute 3 – 15 Burpees

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BOOTCAMP RX CLASS:

A. EMOM for 15 minutes:

Minute 1 – 10 Push-ups

Minute 2 – 15 Sit-ups w/ med-ball

Minute 3 – 15 Med-ball Squats (ball on either shoulder)

B. 3 Rounds – For Time:

350m row

15 Wall Balls

30 Russian Twists (with wall ball weight!)

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