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Friday September 2, 2016 CrossFit Stapleton- Denver, CO

SIGN-UP NOW!!!

IN HOUSE TEAM COMPETITION

We have just a FEW more individual slots we need filled so we can round out our teams of four!

Pumpkin Games

Saturday October 15th

4 person teams (2 guys/ 2 girls)

2 WODs + 1 Floater + Mystery Finale WOD (top 3 teams)

TWIST – Register for this competition as a team of two, one boy & one girl. Shortly after registration closes, the CFS staff will decide what other team of two you will be paced with for the competition. You will then have over a month to get with your team of 4 and begin training for victory!

What to expect:

A great competition for BOTH first time competitors and seasoned competitors.

A day of awesome.

All WODs will have an RX and MOD option.

Coaches will not be competing, we will be judging!

Registration Details:

Open NOW!!!!

Sign-up at the whiteboard and Tay will charge your ZenPlanner Account

$25/person ($100/team)

ALL PROFITS WILL GO TOWARDS NEW EQUIPMENT FOR THE GYM

 

CROSSFIT CLASSES: 

Performance-

A. Every 3 minutes, for 18 minutes (6 sets):
Snatch Balance + 3 Overhead Squats

Build to today’s heaviest snatch balance + 3 overhead squats.

B. For time:
12 Power Snatches (115/75 lbs)
12 Box Jumps (30″/24″)
9 Power Snatches (115/75 lbs)
9 Box Jumps (30″/24″)
6 Power Snatches (115/75 lbs)
6 Box Jumps (30″/24″)
Run 600 Meters

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Fitness-

A. Every 3 minutes, for 18 minutes (6 sets):
5 Overhead Squats

– Minimal loading. Find a weight you can control, for all 5 reps, and stay there!

B. For time:
12 Power Snatches (115/75 lbs)
12 Box Jumps (30″/24″)
9 Power Snatches (115/75 lbs)
9 Box Jumps (30″/24″)
6 Power Snatches (115/75 lbs)
6 Box Jumps (30″/24″)
Run 600 Meters

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BOOTCAMP RX CLASS:

A. For Time:

21 Alternating KB Snatches

21 SA-OH Lunges (alternate as needed)

21 KB Russian Twists

15 Alternating KB Snatches

15 SA-OH Lunges (alternate as needed)

15 KB Russian Twists

9 Alternating KB Snatches

9 SA-OH Lunges (alternate as needed)

9 KB Russian Twists

15 Alternating KB Snatches

15 SA-OH Lunges (alternate as needed)

15 KB Russian Twists

21 Alternating KB Snatches

21 SA-OH Lunges (alternate as needed)

21 KB Russian Twists

B. Cash-Out: Wall Squat Therapy & CrossOver Symmetry:

  • Accumulate 30 reps of wall squat therapy
  • 5 minutes Crossover Symmetry

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