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Friday January 13, 2017 CrossFit Stapleton- Denver, CO

Wine & Dine Menu

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Appetizer

Cheese & Fruit Platter 

(sample traditional cheeses from many French regions) 

Starter

Soupe à l’Oignon Gratinée

(Classic French Onion Soup)

Main Course

Gigot d’Agneau a la Pleureur

(Weeping Leg of Lamb w/ Potatoes)

Dessert 

Tarte Tatin w/ Crème Fraîche

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Registration Opens at 9AM!

Please follow the Link below to Sign Up!! 

REGISTER HERE

These spots go FAST, So Don’t Wait!!

 

 

 

CROSSFIT CLASSES:

Performance-

A. Four sets of:

Walking Lunges with DBs x 20 steps @ 1010

(use the heaviest DBs you can handle while following the tempo prescription)

Rest 60 seconds

Side Plank Hold x 30-45 seconds each side

Rest 60 seconds

B. For time:

400 Meter Run/Row

30 Front Squats (Heavy – about 65-70%)

30 Box Jumps (High)

400 Meter Run/Row

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Fitness-

A. Four sets of:

Walking Lunges with DBs x 20 steps @ 1010

(use the heaviest DBs you can handle while following the tempo prescription)

Rest 60 seconds

Side Plank Hold x 30-45 seconds each side

Rest 60 seconds

B. For time:

400 Meter Run/Row

30 KB Goblet Squats

30 Box Jumps

400 Meter Run/Row

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BOOTCAMP RX CLASS:

A. For time:

400 Meter Run/Row

30 KB Goblet Squats

30 Box Jumps

400 Meter Run/Row

30 Box Jumps

30 KB Goblet Squats

400m Run/Row

B. Coaches Choice – Core Cash out

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