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Monday August 8, 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 Monday 8/15 and closes Monday 8/29

$25/person ($100/team)

ALL PROFITS WILL GO TOWARDS NEW EQUIPMENT FOR THE GYM

 

CROSSFIT CLASSES: 

Performance-

A. Six sets of:
Deadlift
*Set 1 – 6 reps
*Set 2 – 4 reps
*Set 3 – 2 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 2 reps
(Loading example – 315 x 6, 345 x 4, 375 x 2, 320 x 6, 350 x 4, 380 x 2)
Rest 4 minutes between sets, and use that time to work on appropriate skill work on the rings – muscle-ups, ring dips, band assisted transitions, ring pull-ups, etc…

B. Three rounds for time of:
20 Pull-Ups
40 Kettlebell Swings (55/35#)

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Fitness-

A. Six sets of:
Deadlift 5X5
– Build to a moderate 5

B. Three rounds for time of:
10 Jumping Pull-Ups (at a 3 second negative) or 15 Ring Rows
30 Kettlebell Swings

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BOOTCAMP RX CLASS:

A. 3 Rounds for Time:

20 Pull-ups

30 Air Squats

40 KB Swings

500m Run

B. 3 Sets – NFT:

10x/leg KB SLDL

– rest :60

:30-45 HS Hold

– rest :60

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