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August 17, 2015 CrossFit Stapleton- Denver, CO

Summer Cookout Wine & Dine Registration

We need 3 more couples!

CLICK HERE TO REGISTER

Last chance to sign-up…

Registration will close TONIGHT at 5pm sharp!

This event will be held at the Auerbach’s (Scott/Michelle) house!! 

AsianRibs-1-5-630

DINNER Menu:

Chinese 5 Spice Pork Ribs & Chicken Thighs

Tangy Asian Slaw

Classic Baked Beans

Mojito Watermelon Salad

DESSERT MENU:

Grilled Honey Glazed Pineapple & Coconut Ice Cream

REGISTRATION IS NOW OPEN!

PRICE IS $100/COUPLE ($50/EACH)

 

CROSSFIT CLASSES:

A. Every two minutes, for 20 minutes (10 sets):
Clean x 1 rep

Build over the course of the 10 sets to today’s 1-RM.

B. “Five-Minute Capacity Test”
Complete as many rounds and reps as possible in 5 minutes of:
5 Squat Cleans (135/95 lbs)
10 Burpees Over the Barbell

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Fitness-

A. Every minute, on the minute, for 20 minutes (5 sets of each):
Minute 1 – 20 Kettlebell Swings
Minute 2 – 3 Wall Climbs
Minute 3 – 10 Alternating Reverse Lunges with Kettlebell Goblet Hold
Minute 4 – 40 seconds of Prone Plank from Elbows

B. Complete as many rounds and reps as possible in 5 minutes of:
10 Goblet Squats
10 Burpees

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BOOTCAMP RX CLASS: 

WOD – AMRAP 15 Minutes:
5 Handstand Pushups (sub regular pushups)
10 Burpee Box Steps ups with DBs
150m Run
20 Abmat situps
MyZone: Pace/Yellow

Rest 4-5 minutes… then…

2 Rounds for Time:
800m Run
12 HEAVY DB Thrusters (40/30)
6 Pullups
MyZone: Sprint/Red

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