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Friday December 4, 2015 CrossFit Stapleton- Denver, CO

Mark your Calendars!!

holiday partaay

Why: 2015 CFS Holiday Party

Where: Lowry Beer Garden 

When: December 15th @ 7-9pm

Theme: The Ugliest Sweater You Can Get Your Hands On

Please join us for a few drinks and apps (Compliments of CFS!!) at the Lowry Beer Garden to celebrate the Holidays and The New Year!!!

Wear your ugliest sweater and come ready to party a little bit… It is going to be a super fun evening!

Tay will have some delicious holiday treats for dessert…

#getpumped

CROSSFIT CLASSES: 

Performance/Fitness-

Partners alternate whole rounds for time and complete four rounds each of:

100 DUs

Kettlebell or Dumbbell Single-Arm Push Press x 5 reps each arm

Goblet Squats x 10 reps

Row 300 Meters

(Partner A completes 250 meters, Single-Arm Press x 10 total reps, Goblet Squats x 10 reps, and a 300 meter run while Partner B rests; Partner B starts on the row as soon as Partner A completes the 300 meter run.)

——————————————————————————————————————-

BOOTCAMP RX CLASS:
Tabata ( 8 round EACH) – For reps:

Squats

– Rest 2min

Push-ups

-then–

Jump rope/Sit ups- For Time:

100/10
80/20
60/30
40/40
20/50

——————————————————————————————————————-

BUMPER’S CLUB:

Wave 1, Day 3 Dynamic Effort

Hang Power Snatch, 5×7 on the 90sec

Seated good morning, 3×10 reps @ 35% of 1RM deadlift NOT to exceed 135#(95#) Barbell rollback w/ :03 second negative, 3×10 reps @ 65#(45#)
Weighted hip extension, 3×15 reps @ 25#(15#)
AMAP Strict HSPU in 2min with 2 Abmats stacked

AMAP DU in 3min

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