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Friday December 12, 2014 CrossFit Stapleton- Denver, CO

 

LAST CHANCE TO SIGN-UP

– Speciality Seminar –

mealprep

THIS Saturday, December 13

This will be a Meal Prep Workshop where you will learn how to successfully prep easy breakfast, lunch and dinners in advance!

SAMPLES AND COFFEE WILL BE PROVIDED!

Including:

Freezer family dinner
Make ahead lunches (great work work)
Breakfast ideas to get you through the week

The cost of this seminar is $20 and you can register HERE.

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Get ready to register TOMORROW!

PhoPho

JANUARY Wine & Dine Registration will be

LIVE Saturday at NOON Sharp in ZenPlanner

January Theme- Pho Soup
Host House- Jorgensen Family (Jenn & Jeff)
Date and Time- January 10th 7-10pm
Menu- TBA (will be released at registration)
Price- $75/couple (sign-up with a friend- $37.50 each)
What to expect- Delicious Pho soup, traditional apps and sides. Made using traditional Vietnamese techniques!

 

 

CROSSFIT CLASSES: 

A. Overhead Squat – 3, 3, 3, 3, 3, [3]

B. Who can make it unbroken to the end?!
From 0:00-3:00– 2 rounds of:
10 Wall ball shots – Rx
10 Deadlifts – 135/95#
From 3:00-6:00– 2 rounds of:
12 Wall ball shots – Rx
12 Deadlifts – 135/95#
From 6:00-9:00- 2 rounds of:
14 Wall ball shots – Rx
14 Deadlifts – 135/95#
From 9:00-12:00- 2 rounds of:
16 Wall ball shots – Rx
16 Deadlifts – 135/95#

 

NOTES: 

– Part B is designed as Open 14.2 — should an individual NOT make the time cap instruct them to start the follow 3 minutes back at the round of 10/10 and re-build from there

– Everyone will be working the entire 12 minutes

 

BOOTCAMP RX CLASS: 

WOD- 3 Rounds for Time:
50 DUs
40 Mountain Climbers
30 DB Thrusters (30/20)
20 Goblet Squats (55/35)
10 KB Swings (55/35)
Rest 3… then…
5 Rounds for Time:
150m Run
10 Wallballs (20/14)
5 pullups

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