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Friday October 28, 2016 CrossFit Stapleton- Denver, CO

SUPER SCARY HALLOWEEN WOD 

SATURDAY 7 & 8AM (BOTH CLASSES)

scary

Come prepared for some halloween fun this Saturday! Rich has a spooky WOD planned and is requesting/highly suggesting that you all come dressed in costume. There will be a penalty for those NOT dressed in costume!

Classes will run as scheduled Saturday. 

MODIFIED SCHEDULE MONDAY 10/31

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The 5,6,9:30AM Classes will be happening like usual Monday, but noon will be our final class of the day!!

There will be NO afternoon classes (5/6/7PM) on 10/31. 

Go enjoy your kids, parties, etc. We will be back on a normal schedule Tuesday morning!

 

CROSSFIT CLASSES: 

Performance-

A. Every 3 minutes, for 24 minutes (8 sets) of:
3-Position Snatch
(high hang, mid-thigh, then floor)

Build in load over the course of the 8 sets, emphasizing good speed and mechanics.

B. In teams of two, alternating complete rounds, perform as many rounds and reps as possible in 8 minutes of:
8 Deadlifts (225/155 lbs)
8 Burpee Box Jump-Overs (24″/20″)

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Fitness-

A. Every 3 minutes, for 24 minutes (8 sets) of:
3-Position Snatch
(high hang, mid-thigh, then floor)

  • Do not build in load, maintain a light load for all 8 sets!
  • Work on spending between 3-5 seconds at each position before initiating your ‘pull’

B. In teams of two, alternating complete rounds, perform as many rounds and reps as possible in 8 minutes of:
8 Deadlifts (225/155 lbs)
8 Burpee Box Jump-Overs (24″/20″)

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BOOTCAMP RX CLASS:

A. For Time:

800m run

70 DUs

60 Box Jumps

50 Lunges

40 Sit-ups

30 Air Squats

20 Pull-ups

10 HSPUs

800m run

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