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Wednesday February 15, 2017 CrossFit Stapleton- Denver, CO

ATTENTION !!

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Last minute Pre-Open Gymnastics Clinic !!!

Come and get a few tips and tricks on Muscle-ups, Handstand Work, AND Several training methods and drills 20 Mile Athletic Center uses for their gymnastics athletes… PERFECT timing for your 2017 CF Open Prep.

Brought to you by –
JR Jaquay, Owner – 20 Mile Athletic Center (Gymnastics Gym)

THIS Saturday from 3:30-5PM – right at CFS!

Click HERE to Register – Hope you see you there!

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8 Reasons to Sign Up for the 2017 Open!!

By:

8. UNCOVER NEW WEAKNESSES

7. CONNECT WITH THE WORLDWIDE CROSSFIT COMMUNITY

6. BECAUSE YOU MIGHT SURPRISE YOURSELF!

5. TRAIN YOUR COMPETITIVE SPIRIT

4. LEARN FIRST HAND JUST HOW GOOD THE TOP ATHLETES ACTUALLY ARE

3. RECONTEXTUALISE TOUGH MOVEMENTS

2. IT IS SUITABLE FOR ALL FITNESS LEVELS

1. BECAUSE IT’S FUN

REGISTER NOW HERE!!

 

 

 

CROSSFIT CLASSES:

Performance-

A. Every two minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 5 reps @ 45-55%

*Set 2 – 5 reps @ 55-65%

*Set 3 – 3 reps @ 65-75%

*Set 4 – 2 reps @ 75-85%

*Set 5 – 2 reps @ 80-90%

Immediately followed by…Every 2 minutes, for 4 minutes (2 sets):

Back Squat x 4-5 reps @ 80-85%

B. For time:

50 Wall Ball Shots (20/14#)

100 Double-Unders

40 Wall Ball Shots

80 Double-Unders

30 Wall Ball Shots

60 Double-Unders

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Fitness-

A. Every two minutes, for 10 minutes (5 sets):

Back Squat x5 @ a moderate load

Immediately followed by…Every 2 minutes, for 4 minutes (2 sets):

Back Squat x 5 reps @ a bit heavier!!

B. For time:

50 Wall Ball Shots (20/14#)

100 Double-Unders

40 Wall Ball Shots

80 Double-Unders

30 Wall Ball Shots

60 Double-Unders

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BOOTCAMP RX CLASS:

A. Shot Double Under Practice Sessions – 5-8min:

B. For time:

50 Wall Ball Shots (20/14#)

100 Double-Unders

40 Wall Ball Shots

80 Double-Unders

30 Wall Ball Shots

60 Double-Unders

20 Wall Ball Shots

40 DUs

10 Wall Ball Shots

30 DUs

B. Mandatory skill work & mobility session (10 min):

– Foam Roll

– Get on the bands

– Stretch

– Etc.

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