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Friday August 14, 2015 CrossFit Stapleton- Denver, CO

Summer Cookout Wine & Dine

Only a few spots left… Lets fill them up!

CLICK HERE TO REGISTER

Last chance to sign-up…

Registration will close THIS coming Monday at 5pm sharp!

August’s Theme will be Summer Cook Out

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: 

Performance/Fitness-

A. Four sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Dumbbell External Rotations x 8-10 reps each arm @ 2020
Rest 60 seconds

B. Two rounds for time of:
Row 500 Meters
20 Hand-Release Push-Ups
30 Kettlebell Swings (24/16 kg)
Run 400 Meters

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BOOTCAMP RX CLASS: 

AMRAP 5 Minutes…
Walking Lunges (halfway through room) & 12 burpees, then lunges back to start, 12 burpees…
Score is total number of air squats
MyZone: Sprint / Red

Rest 2…

AMRAP 5 Minutes…
50 Double Unders (Sub 100 Singles) & 25 abmat situps
Score is total # of abmat situps
MyZone: Sprint / Red

Rest 2…

AMRAP 5 Minutes…
Bear crawl (halfway through room & back) & 15 box jumps
Score is total # of box jumps
MyZone: Sprint / Red

Rest 2…

AMRAP 5 Minutes
Run 200 & 12 DB Thrusters (30/20)
Score is total # of wall balls
MyZone: Sprint / Red

Rest 2…

CASH OUT
Max Plank

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