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Wednesday July 16, 2014 CrossFit Stapleton- Denver, CO

 

 

Would you like a free month at CFS?

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Refer a friend who joins and you will receive your next month on us!

4 easy ways to get your friends on board:

1. Tell you friends to sign up for a FREE consultation. Go to the “getting started” page on CFS website, & complete info form

2. Bring them to a Free classes, like the Sunday bootcamps (NOW AT 7:30am!!). This class rocks! Best bootcamp in DENVER (Friday 5:30am coming SOON!)

3. Bring them to a Free Nutrition 101 seminar (First Saturday EVERY month!)

4. Simply have your friend call the number on the website (303-902-3496)

Here is a link to our ‘Getting Started’ page: 

http://crossfitstapleton.com/crossfit-stapleton-get-started/

 

CROSSFIT CLASSES:

For Time (80-90% effort):

300m row

10 Double KBs, russian (1 KB in each hand)

55 DUs

10 Power Snatches (75/55)

100m SA farmers walk (70/55) *50m R/50m L*

 

x4-5 Sets

Rest = Work

 

 

BOOTCAMP RX CLASS:

 

AMRAP 3min:

Row 500/400(w) meters

Max KB Swings in remaining time (55#/35#)

Rest 3min

 

AMRAP 3min:

Row 500/400(w) meters

Max burpees in remaining time

 

Rest 3min

 

AMRAP 3min

KB Swings – Same number you completed  in Set 1

Max Meters Rowed in remaining time

 

Rest 3min

 

AMRAP 3min

Burpees – Same number you completed in Set 2

Max Meters Rowed in remaining time

 

Rest 3min 

 

Score  = reps per round/meters per round 

 

 

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