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Wednesday June 1, 2016 CrossFit Stapleton- Denver, Co

NEW BABY ANNOUNCEMENT!

With HUGE Open Arms we would like to welcome:

Jillian Jo Forsman

(AKA: Baby Ryansdottir)

to the CrossFit Stapleton Family!

Baby and Allison (and Ryan) are happy and healthy! Little Jillian Jo needs to stay in the hospital for a little while, but Allison will be released later this week.

We are so happy for Ryan, Allison and their ADORABLE new addition. 

We can’t wait to get you back in the gym, Allison!

Heal up quick! 

 

Need to know baby info:

Gym Baby Name – Jillian Jo Ryansdottir (or Forsman) 

Baby DOB – 5/29/2016 at 1:45PM 

Baby Height – 16.5 Inches 

Baby Weight – 3 lbs 11 oz 

 

CROSSFIT CLASSES: 

Performance-

A. Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 4 reps @ 90+%
Rest 2 minutes between sets.

B. For time:
Row 1000 Meters

Immediately followed by…

Five rounds of:
8 Ring Dips
10 Toes to Bar
12 Box Jump-Overs

Immediately followed by…

Run 800 Meters

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Fitness-

A.Three rounds of:
Back Squat x 10 reps @ 3011
Rest 60 seconds
Dumbbell Bench Press x 10 reps @ 2011
Rest 60 seconds
V-Ups x 20 reps
Rest 60 seconds

B. For time:
Run 800 Meters


Immediately followed by…


Five rounds of:
12 Push-Ups
12 Box Jumps


Immediately followed by…


Row 1000 Meters

——————————————————————————————————————–

BOOTCAMP RX CLASS:

A. 3 minute plank:

  • High plank only (no moving around)
  • Each break = 5 burpees post 3 minutes!

B. For time:
Run 1000 Meters (2 big loops)


Immediately followed by…


Five rounds of:
12 DB Push Press
12 Box Jumps

12 Lunges


Immediately followed by…


Run 1000 Meters

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