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Wednesday September 13, 2017 CrossFit Stapleton- Denver, CO

 

NEW CLASSES ALERT!!

New To The CFS Schedule –

Monday & Wednesday 5:30PM BootCampRX Class 

– NOW BootCamp RX Class is MondayThursday 5:30PM!!

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Saturdays-  FREE Bring a Friend Day! 

– ALL through September!! 

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Sunday BootCamp RX Classes 

– Now 8:30AM inside! 

– We will head back out to the park next summer!  

 

CROSSFIT CLASSES:

Performance-

A. Every 10 minutes, for 40 minutes (4 sets) for times:

Run 400 Meters

15 Burpee Box Jump-Overs (24/20)

20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)

Run 400 Meters

Compare results to March 21, 2017.

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Fitness-

A. Every 10 minutes, for 40 minutes (4 sets) for times:

Run 400 Meters

15 Burpee Box Jump-Overs

20 Alternating Single-Arm Dumbbell Snatches

Run 400 Meters

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BOOTCAMP RX CLASS:

A. Every 10 minutes, for 40 minutes (4 sets) for times:

Row 500 Meters

15 Burpees

15 DB Push Presses (DB in each hand)

Row 500 Meters

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KIDS TRAINING:

A. Strength/Skill – Ball Slams:

– Intro / Demo

– Mini ‘WOD’

Tabata (8 full rounds – :20 on :10 off):

Ball Slams

B. EVERY 3 minutes for 9 minutes:

10 Kcal Assault Bike

10 Burpees

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