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Wednesday November 28, 2018, CrossFit Stapleton – Denver, CO

27
Nov

Wednesday November 28, 2018, CrossFit Stapleton – Denver, CO

HOLIDAY PARTY ALERT! 

Image result for holiday party gif

 

MARK YOUR CALENDARS – DECEMBER 8TH (6-8PM) 
Please join us this holiday season AT THE GYM for our FIRST EVER Holiday Potluck!
CFS will provide the PROTEIN and YOU will provide your BEST Appetizer, Side Dish, OR Dessert. We will be releasing a sign-up sheet as we get closer to the event.
 
Music – Drinks – FESTIVE SWEATERS – Games – AMAZING FOOD – Family Fun!
MARK THIS DOWN ASAP: 
DECEMBER 8TH
6-8PM
NO NEED FOR A BABYSITTER… KIDS ARE WELCOME AND ENCOURAGED!
We will have the bootcamp room prepped and ready for the kids (games / movies / etc).

CROSSFIT CLASSES:

Performance-

A. Three sets for max reps of:
Unbroken Bench Press (Males = 100% of Bodyweight/Females = 75%)
Rest 15 seconds
Unbroken Strict Pull-Ups
Rest 3 minutes

Athletes should aim to use a load or assistance that will allow them to achieve at least 8 reps of each movement in the first set.

 

B. Every 6 minutes, for 18 minutes (3 sets) for times:
Row 500 Meters
50 Double-Unders
20 Push Presses (115/75#)

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Fitness-

A. Three sets for max reps of:
10 Bench/Floor Press
Rest 15 seconds
Unbroken Ring Rows
Rest 3 minutes

 

B. Every 6 minutes, for 18 minutes (3 sets) for times:
Row 500 Meters
:60 Double Under Attempts
20 DB Push Presses

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BOOTCAMP RX CLASS:

A. 4 Rounds:

10 Glute Bridge Bench Press @ 40X1

30 sec Kettlebell Batwing Hold

 

B. 3 Rounds:

15/side Rotational Ball Slams

30 sec AMRAP Clapping Push Up

Max Ring Rows @ 2020

 

C. 20 Min AMRAP:

15/12 Cal Row

15 Dumbbell Clean and Jerk

20m Walking Lunges with Dumbbells

15/12 Cal Assault Bike

20 Alt Dumbbell Snatches

20m Waiters Carry

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