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Friday September 16, 2016 CrossFit Stapleton- Denver, CO

IN CASE YOU MISSED IT YESTERDAY…

ANNOUNCING YOUR 2016 PUMPKIN GAMES TEAMS 

Pumpkin Games

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Tommy, Carisa, Greg Z, Lora Z

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Josh N, Carla, Staci, Israel

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Erin, Brett, Mike J, Danielle

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Lauren, Matt J, Cassie, Will

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Javier, Amy, Jeff, Charity

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Allison, Ryan, Ronnie, Rita

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Tina, Terry, Michelle, Chris

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Krista, Fernando, Jason D, Shayla

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Todd, Nicolle, Mike B, Trisha B

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Matt B, Kayla, Aarti, Simao

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YOU HAVE 4 WEEEKS TO GET READY…

WODS will be announced this coming Thursday!

#PUMPKINGAMES2016

#PSLSEASON

#YAYFALL

 

CROSSFIT CLASSES: 

Performance-

A. Take 15-20 minutes and build to today’s 1-RM Power Clean

B. For time:
Row 30 Calories
30 Burpees
30 Wall Ball Shots (20/14 lbs)
30 Kettlebell Swings (32/24 kg)
30 Dumbbell Push Press (55/35 lb DBs)
30 Pull-Ups

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Fitness-

A. Every 2 on the 2 for 16min – Hang Power Clean/Clean Pull:

Even – 3x Hang Power Cleans

Odd- 5x Clean Pull (big shrug and straight arms!!!)

B. For time:

Row 30 Calories

25 Burpees
25 Wall Ball Shots
25 Russian Kettlebell Swings
25 Dumbbell Push Press
25 Ring Rows

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BOOTCAMP RX CLASS:

A. For time:

600m run

Then 5 Rounds:
10 Burpees
10 Wall Ball Shots (20/14 lbs)
10 Sit-ups
10 Dumbbell/KB Push Press (light!)
10 Pull-Ups

Then:

600m Run

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