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Monday December 12, 2016 CrossFit Stapleton- Denver, CO

THE 12 DAYS OF AWESOME BEGIN TODAY!

12days

Week #1 (THIS WEEK ONLY!) – A Week to Treat Yourself

Monday/Tuesday/Wednesday – Receive 15% off of ALL SFH Products in our retail store! 

Thursday/Friday/Saturday – Receive 15% off of ALL Hammer and Kill Cliff Products!

Simply sign out any SFH product Monday-Wednesday THIS week and receive 15% off of your order. Any Hammer or Cill Kliff products signed out between Thursday-Saturday this week will recieve 15% off as well!!!! 

Treat Yourself this week! 

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Week #2 (NEXT WEEK ONLY!) – A Week to Treat Others!

Monday/Tuesday/Wednesday – Give 2 FREE weeks of CrossFit (to be used by January 31st) AT NO COST TO YOU!

Thursday/Friday – Gift a 1 month membership(to be redeemed by January 31st) to a non-CFS member for 50% off!

Saturday – ALL DISCOUNTS (even week #1) BACK UP FOR GRABS!

Just let Tayler (tayler@crossfitstapleton.com) know what gift you would like to give and she will provide you with a custom gift card to CFS. 

Happy Giving!!!!! 

CROSSFIT CLASSES: 

Performance-

A. Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Rope Climb x 1-2 ascents
Station 2 – Strict Handstand Push-Ups x max unbroken reps
Station 3 – Alternating Pistols x 20 reps

B. Complete as many rounds and reps as possible in 10 minutes of:
5 Chest to Bar Pull-Ups
10 Ring Dips
15 Wall Ball Shots (20/14 lbs)

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Fitness-

A. Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Rope Climb Progression x3-5
Station 2 – :30-45 HS Hold
Station 3 – Bowlers Lunges x20 (10/side)

B. Complete as many rounds and reps as possible in 10 minutes of:
5 Ring Rows
10 Box Dips or Push-ups
15 Wall Ball Shots (light)

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BOOTCAMP RX CLASS:

A. Every 2 min for 18 min (3 sets):

Station 1 – 10-15 Toes to Bar

Station 2 – :45 HS Hold

Station 3 – 20 Walking Lunges w/ KBs or DBs

B. 15min AMRAP:

5 Pull-ups

15 Ball Slams

25 DUs

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