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Wednesday October 3, 2018, CrossFit Stapleton – Denver, CO

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Oct

Wednesday October 3, 2018, CrossFit Stapleton – Denver, CO

MIGRATING FROM ZENPLANNER TO PUSH PRESS (Client Management System)

With the transition over to Beyond the Whiteboard (BTWB) workout tracking system we have been looking into a more streamline client management system (membership portal / attendance tracker / retail portal / etc)  that will better accommodate you and pair up nicely with BTWB. PushPress has stood up strongly above Zenplanner and we have made the decision to switch! 

If you have not yet taken action on setting up your PushPress profile and updating your credit card please do so! 

You have all received a unique email with a link guiding your through transition steps. 

If you have NOT received a migration request email – please reach out to TAYLER@CROSSFITSTAPLETON.COM for assistance. 

Thank you for your help!!! 

 

CROSSFIT CLASSES:

Performance-

A. Deadlift:
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 6 reps @ 75%
*Set 4 – 8 reps @ 80%
*Set 5 – 6 reps @ 85%
*Set 6 – 4 reps @ 95%
Rest 2-3 minutes between sets

 

B. For time:
1000 Meter Row
100 Double-Unders
50 Alternating Dumbbell Snatches (50/35# DBs)

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Fitness-

A. Deadlift:
5 x 6 Sets (build to a very moderate load)

 

B. For time:
1000 Meter Row
:90 Double-Under Attempts
50 Dumbbell Snatches (can pull from the hang if necessary)

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BOOTCAMP RX CLASS: 

A. 4 Rounds:
6/arm Half kneeling Dual KB Press
10 Tall kneeling KB Push Press

 

B. 3 Rounds:

2 Legless Rope climb

10 Strict Dips

30 Second Wall Facing HS Hold

 

C. “Girls Night”:

30 KB Clean and Jerk (55s/35s)

Rest 2 Min

Helen

3 Rounds

Run 400m

21 KBS

12 Pull Ups

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