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Friday April 8, 2016 CrossFit Stapleton- Denver, CO

 

INTRODUCING SOMETHING AWESOME. 

4 weeks.

4 WODs.

2 person teams. 

1 boy.

1 girl.

1 rower.

1 winning team.

ENTER :

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The CFS ROW-PEN is a 4 week, in house, partner competition. Brought to you, by the beautiful mind of our very own, 5AM Athlete – Steve K.

This competition caters to athletes of ALL ability levels. We will test strength, endurance, speed, and skill over a four week period… on a rower. At the end of the 4 weeks we will crown one guy/girl team ‘winner’ of the 1st annual 2016 Row-pen. 

What is up for grabs?

ONE FREE MONTH (UNLIMITED MEMBERSHIP) AT CFS!!!

Pick your partner wisely. 

Sign-ups begin TOMORROW and end on Sunday 4/17 at 9:30AM.

WOD #1 will be announced Monday 4/18.

Teams will have 7 days to complete the Weekly Assigned WOD and log scores on the whiteboard (on the CrossFit room whiteboard).

May the WODs be ever in your favor.

 

 

CROSSFIT CLASSES: 

BENCHMARK DAY!!!

Performance-

A. Five sets of:
Deadlift x 6 reps
Rest 2-3 minutes

Build load over the course of the five sets

B. “Christine”– Three rounds for time of:
Row 500 Meters
12 Deadlifts (BW or 3/4 BW)
21 Box Jumps (20″)

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Fitness-

A. Every 90 seconds, for 18 minutes (4 sets):
Station 1 – Barbell Hip Thrusts x 8 reps @ 21X1
Station 2 – Tempo Push-Ups x 15 reps @ 1111
Station 2 – Supine Ring Rows x 10 reps @ 2111

B. Three rounds for time of:
Row 500 Meters
24 Russian Kettlebell Swings (heavy)
12 Box Jumps (20″)

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BOOTCAMP RX CLASS:

A. BOOTCAMP – “Christine”
Five rounds for time of:
Run 500 Meters
12 KB SDHPs (moderate load)
21 Box Jumps (20″)

B. Coaches choice core cash-out

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