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Friday January 15, 2015 CrossFit Stapleton- Denver, CO

Ski Clothes and Monetary Donations Needed

My students have the opportunity to participate in an adaptive cross country ski program in Winter Park this year.  The adaptive sports program of Winter park has 6 different days set up throughout February and March for our students to spend the day at Devil’s Thumb resort with a team of adaptive sports volunteers.  Unfortunately our school system will not pay for the transportation; I need to raise $750 to pay for bussing expenses.  We also need to outfit 15 students of all sizes with winter ski clothing, donations of ski pants, gloves, hats, and coats would be greatly appreciated.

Please contact Corbett Kesler at corbett@crossfitstapleton or directly at (806)202-0131 to donate.

FRIDAY CROSSFIT CLASSES:

Performance-

A. Eight sets of:
Weighted Pull-Ups x 2 reps (pick weight and stick with it for all rounds)
– Rest 30 seconds

B. Against a 4-minute running clock:
500 Meter Row
20 Box Jump-Overs
Double-Unders x Max Reps

  • Rest 4 minutes and complete three sets.
  • Score = total DUs

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Fitness-

A. Five Sets:
30 second AMRAP-  Strict Supinated-Grip Pull-Ups/ RRs
Rest 30 seconds

B. Against a 4-minute running clock:
500 Meter Row
15 Box Jump Overs
Mountain Climbers x Max reps

– Rest 4 minutes and complete three sets.

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BOOTCAMP RX CLASS:

A. In teams of two, alternate every 10 reps in order to complete as many reps as possible in 6 minutes of:
Push-ups

– Rest 3 minutes

B. In teams of two, alternate every 20 reps in order to complete as many reps as possible in 6 minutes of:
Wall Ball Shots

– Rest 3 minutes

C. In teams of two, alternate every 30 reps in order to complete as many reps as possible in 6 minutes of:

Double Unders

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