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Friday August 26, 2016 CrossFit Stapleton- Denver, CO

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IN HOUSE TEAM COMPETITION

Pumpkin Games

Saturday October 15th

4 person teams (2 guys/ 2 girls)

2 WODs + 1 Floater + Mystery Finale WOD (top 3 teams)

TWIST – Register for this competition as a team of two, one boy & one girl. Shortly after registration closes, the CFS staff will decide what other team of two you will be paced with for the competition. You will then have over a month to get with your team of 4 and begin training for victory!

What to expect:

A great competition for BOTH first time competitors and seasoned competitors.

A day of awesome.

All WODs will have an RX and MOD option.

Coaches will not be competing, we will be judging!

Registration Details:

Open NOW!!!!

Sign-up at the whiteboard and Tay will charge your ZenPlanner Account

$25/person ($100/team)

ALL PROFITS WILL GO TOWARDS NEW EQUIPMENT FOR THE GYM

 

CROSSFIT CLASSES: 

Performance-

A. Every 2 minutes, for 16 minutes (8 sets):
Hang Snatch x 1.1.1
(rest 5-7 seconds between singles)

Build in load over the course of the eight sets.

B. Complete as many rounds and reps as possible in 7 minutes of:
7 Hang Power Snatches (135/95 lbs – full snatch is ok too)
14 Toes to bar

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Fitness-

A. Every 2 minutes, for 16 minutes (8 sets):
Hang Power Snatch x 3

  • Hold three second pause in the ‘hang’

B. Complete as many rounds and reps as possible in 7 minutes of:
7 Hang Power Snatches
14 Knees to chest ( or weighted abmat sit-ups)

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BOOTCAMP RX CLASS:

A. 20min AMRAP:

500m row

20 OH walking lunges

10 Burpees

– Rest 2 minutes

B. 10min AMRAP:

400m row

20 Mountain Climbers

10 Burpees

– Rest 2 minutes

C. 5min AMRAP:

300m row

20 Russian Twists

10 Burpees

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