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Friday October 21, 2016 CrossFit Stapleton- Denver, CO

2ND ANNUAL

CFS FOOD DRIVE WOD OFF!!

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Details: 
 
As a gym, we are going to come together once again (in good clean competition of course!) and gather premium/hard to come by food pantry items for the MCAULIFFE MIDDLE SCHOOL food pantry. 
 
This Competition Begins on November 1st and ENDS on Thanksgiving Day!
 
There will be TWO competitions happening at once:
 
Total poundage contest between AMs (5/6/9:30am) & PMs (Noon/5/6/7PM) & Bootcampers
 
&
 
Total poundage as a gym
 
Scoring will follow the following structure (team WOD):
  • On Thanksgiving Day CFS Coaches will add up each team’s TOTAL collections in pounds! 
  • The WINNING team will get to come together and WRITE (with the help of a coach) a brutal WOD for the two losing teams… Let’s hope Bootcamp doesn’t win!!! Us CrossFitters will be in some trouble if we have to do a bootcamp WOD! 
  • This WOD will be completed by the two losing teams/classes the following Monday (11/16/15) in the regular scheduled classes. 
 
For the overall gym WOD, There are three tiers!
  • Bronze: If we as a gym collect over 300# of food, CFS will provide coffee for the entire class after our Thanksgiving Day WOD. (Bronze Level) 
  • Silver: If we as a gym collect over 400# of food, CFS will provide coffee AND and light breakfast (bagels/donuts/etc) for the entire class after our Thanksgiving WOD. (Silver Level) 
  • Gold: If we as a gym collect over 500# of food, CFS will do all of the above, as well as $0.50/#  of the amount of food collected and donate that amount to the food pantry.  
 
ALL PROCEEDS WILL BE DONATED TO THE MCAULIFFE MIDDLE SCHOOL FOOD PANTRY!!  So, please, grab a few extra items when you are at the grocery store and help us feed some families in need in our community!  Thanks in advance for your generosity!  
 
 
Here are some specific PREMIUM/Hard to Come by Items the Pantry would like:
Toiletries (shampoo/soap/etc)
Laundry Detergent 
Toilet/Facial Tissue 
Diapers (infant and adult) 
Household cleaners
 
CUTOFF: Thursday 11/24/15 

 

 

CROSSFIT CLASSES: 

Performance-

A. Three sets of:
Deadlift x 6-8 reps @ 2011
Rest 90 seconds
Ring or Stationary Dips x 20-25 reps
(more advanced athletes may perform the dips from high rings – starting each set with a muscle-up)
Rest 90 seconds

B. Three rounds for time of:
500 Meter Row
15 Hand-Release Push-ups
25 Kettlebell Swings (32/24kg)

– If you have a training partner, perform this as a team of two, with one person trailing the other. As soon as partner A completes the 500m row, Partner B jumps on and rows while partner A performs the push-ups and swings.

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Fitness-

A. Three sets of:
Deadlift x5 reps @ 3011(light weight!)
Rest 90 seconds
Box Dips or Push-ups x 20-25 reps
Rest 90 seconds

B. Three rounds for time of:
500 Meter Row
15 Hand-Release Push-ups
25 Kettlebell Swings (32/24kg)

– If you have a training partner, perform this as a team of two, with one person trailing the other. As soon as partner A completes the 500m row, Partner B jumps on and rows while partner A performs the push-ups and swings.

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BOOTCAMP RX CLASS:

A. For Time:

1 Mile Run

50 Wall Balls

40 KB Swings

30 SA-KB (overhead) walking lunges (15/side)

20 Russian Twists (with wall ball weight)

10 Medball Sit-Ups

1 Mile Run

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