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Monday August 24, 2015 CrossFit Stapleton- Denver, CO

Summer Cookout Wine & Dine Registration

DATE PUSH BACK to THIS coming weekend.

If you would like to join us please register below… 

CLICK HERE TO REGISTER

This event will be held at the Auerbach’s (Scott/Michelle) house!! 

AsianRibs-1-5-630

DINNER Menu:

Chinese 5 Spice Pork Ribs & Chicken Thighs

Tangy Asian Slaw

Classic Baked Beans

Mojito Watermelon Salad

DESSERT MENU:

Grilled Honey Glazed Pineapple & Coconut Ice Cream

REGISTRATION IS NOW OPEN!

PRICE IS $100/COUPLE ($50/EACH)

 

 

CROSSFIT CLASSES: 

Performance-

A. Every two minutes, for 16 minutes (8 sets) of:

Snatch x 1.1.1

(rest 5-7 seconds between singles)

Build over the course of the 8 sets to today’s heavy.

B. In teams of two, partners alternate complete sets to complete 5 sets each of:

5 Overhead Squats*

15 Kettlebell Swings (32/24 kg)

30 Double-Unders

*Choose a weight that will challenge you, but with which you should still be able to complete the 5 reps unbroken.

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Fitness-

A. Every minute, on the minute, for 15 minutes (5 sets of each):

Minute 1 – 2 Turkish Get-Ups

(keep the movement slow and controlled, focus on positioning)

Minute 2 – 6 Romanian Deadlifts @ 3011

Minute 3 – 10-12 Tempo Push-Ups @ 11X1

B. In teams of two, partners alternate complete sets to complete 5 sets each of:

10 Goblet Squats

15 Kettlebell Swings

100 Meter Run

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BOOTCAMP RX CLASS: 

WOD – 3 Rounds for Total Reps:
1 Minute Squats
1 Minute Pushups
1 Minute Ring Rows
1 Minute Abmat Situps
1 Minute Rest
MyZone: Pace/ Yellow

Rest 3 minutes… then…

21-15-9
DB Thrusters (30/20)
KB Sumo Deadlift High Pulls (32/24)
Burpees
MyZone: Pace/ Yellow

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