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Wednesday September 6, 2017 CrossFit Stapleton- Denver, CO

September is BRING A FRIEND MONTH!!!

Do You Have a Friend(s) that Keep Asking You About this CrossFit Things??

Or How Are You Lookin SO GOOD?? 

Bring Them IN!!

Every Saturday Until the End of the Month is Bring Friends/Family in for Free!!

Reminders: 

– Bring a friend/family member to ANY Saturday classes in September!! 

– Arrive 5 minutes early so they can sign their waiver 

Saturday Dates: 

9th 

16th

23rd

30th 

 

Happy Lifting Wednesday!!

 

CROSSFIT CLASSES:

Performance-

A. Four sets of:
 Deadlift x 4-6 reps

Rest 20 seconds

Push-Ups x Max reps @ 1010
 (set is over if you break tempo)

Rest 3 minutes

B. Four rounds for time of:

25 Kettlebell Swings (24/16 kg)

50 Double-Unders

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Fitness

A. Four sets of:

Deadlift x5 reps

Rest 20 seconds

TOES Push-Ups x 10 (accumulate 10 total)

Rest 3 minutes

B. Four rounds for time of:

25 Russian Kettlebell Swings

50 Mountain Climbers

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BOOTCAMP RX CLASS:

A. Five rounds for time of:

20 Kettlebell Swings

40 Mountain Climbers

60 Double Unders

B. Coaches Choice – Core WOD

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KIDS TRAINING:

A. Strength/Skill –

Kettlebell Work! –

Russian KB Swing Review –

American KB Swing Review –

Accumulate 20-30 SOLID reps of each (Russian/American)

B. 3 Rounds – For Time:

10 KB Swings
10 Mountain Climbers

10 Burpees

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