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Wednesday July 20, 2016 CrossFit Stapleton- Denver, CO

ANNOUNCEMENT! 

rocky

There will be NO Movie night this Friday (7/22), Tay and Rich are out of town! 

We will pick back up with movie night next week (7/29).

Mark your Calendars for NEXT Friday at 7PM. 

We will be watching: The Rocky Horror Picture Show!!!

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CROSSFIT CLASSES: 

From the 2015 CF Games – ‘Pedal to the Metal 1 & 2’

Performance-

A. Pedal to the Metal 1 – For time:

3 rope climbs ( they did 3 peg board ascents!)

24-calorie row

400m run (they did a 16Kcal assault bike… we will be subbing with this run!)

8 (4/arm) dumbbell squat snatches (55/35#)

  • 7 Minute Cap

At the 10 minute mark…

B. Pedal to the Metal 2 – For time:

12 parallette handstand push-ups

24-calorie row

400m run (they did a 16Kcal assault bike… we will be subbing with this run!)

8 (4/arm) kettlebell deadlifts (2pd/55#)

  • 7 Minute Cap

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Fitness-

A. Pedal to the Metal 1 – For time:

5 rope floor assents (start flat on floor and pull yourself up and then back down, the rope while keeping heels on the floor)

24-calorie row

400m run (they did a 16Kcal assault bike… we will be subbing with this run!)

8 Goblet squats

  • 7 Minute Cap

At the 10 minute mark…

B. Pedal to the Metal 2 – For time:

24 push-ups

24-calorie row

400m run (they did a 16Kcal assault bike… we will be subbing with this run!)

16 (8/arm) kettlebell deadlifts

  • 7 Minute Cap

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BOOTCAMP RX CLASS:

A. BCRX Pedal to the Metal 1 – 3 Rounds For time:

20 Plate OH Walking lunges (10/leg)

40 DUs

400m run

At the 15 minute mark…

B. BCRX Pedal to the Metal 2 – 3 Rounds For time:

20 push-ups

40 DUs

400m run

Sore = 2 SEPARATE times

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