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Monday August 15, 2016 CrossFit Stapleton- Denver, CO

IN HOUSE COMPETITION ANNOUNCEMENT !!!

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 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:

Opens TODAY!!!!

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. Four sets of:
Back Squat x 3-5 reps @ 30X1
Rest 60 seconds
Strict Supinated Grip Pull-ups @ 21X0 x Max Reps
Rest 2 minutes

B. Five rounds for time of:
12 Push Press (95/65 lbs)
12 Kettlebell Swings (32/24 kg)

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Fitness-

A. Four sets of:
Back Squat x 8 reps @ 30X1(light)
Rest 60 seconds
Strict Supinated Grip Ring Rows @ 21X0 x 10-15
Rest 2 minutes

B. Five rounds for time of:
12 Push Press (light or can use DBs)
12 Kettlebell Swings (light)

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BOOTCAMP RX CLASS:

A. Five rounds for time of:
12 DB/KB Push Press
12 Kettlebell Swings

     24 DUs

     24 Mountain climbers

B. 800m Run

– For time

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