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Wednesday September 27, 2017 CrossFit Stapleton- Denver, CO

ONLY ONE More Saturday Left TO BRING FRIEND/FAMILY TO CHECK OUT CROSSFIT!!

FOR FREEEEEE!!!!

This Saturday, September 30th IS THE LAST ONE!!!!!!

BRING A FRIEND MONTH!!!

Reminders: 

– Bring a friend/family member to one of this Saturday classes! September 30th!! 

– Arrive 5 minutes early so they can sign their waiver 

 

Happy Wednesday! 

CROSSFIT CLASSES:

Performance-

A. Push Press

*Set 1 – 3 reps

*Set 2 – 2 reps

*Set 3 – 2 reps

*Set 4 – 1 rep

*Set 5 – 1 rep

*Set 6 – 1 rep

Rest 2 minutes between sets and use that time to prep for the conditioning workout

B. Three rounds for time of:

10 Deadlifts (275/185 lbs)

15 Ring Dips

30 Double-Unders

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Fitness-

A. Push Press

3 x 6

Rest 2 minutes between sets and use that time to prep for the conditioning workout

B. Three rounds for time of:

10 Deadlifts

10-15 Push-Ups (NO Knees!)

30 Mountain Climbers

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BOOTCAMP RX CLASS:

A. Five rounds for time of:

10 KB SDHP

15 Push-Ups

30 Double Unders

400m run

B. Coaches Choice – Core Cash Out!

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KIDS TRAINING:

A. Strength/Skill – Deadlift:

5 x 5 (increase load if possible)

B. 3 Rounds For Time:

10 KB SDHP

10 Burpees

30 Singles

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