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Monday December 15, 2014 CrossFit Stapleton- Denver, CO

love tree
Dear generous CFS Family,
Let’s work together to give back to our community and to spread some holiday cheer to local kids in need this year! Please choose a wish from this virtual Giving Tree (Sign-up Genius link: www.SignUpGenius.com/go/8050B4BABAF2F4-cfsgives/) to help out!  Because we know how you like to do your work quickly, the cut off for this “AMRAP GIFTS” WOD is Thursday, December 18th
Please return all gifts to the gym wrapped or in a gift bag with a tag clearly displaying the “letter-number code” from the Sign-up Genius.  This is how we will match the gifts with the right child.  Remember, gifts should be delivered to the gym no later thanThursday, December 18th!  
 
Again, this is where the magic happens:
We are also collecting food to provide hearty meals for a few families over the holidays. Please bring any non-perishable items to the box by the tree in the gym, also by Thursday.  We are collecting: any canned goods, peanut butter, jelly, pasta, beans, rice, cereal, oatmeal, tuna, crackers, etc.
Let’s show how much love we have to share!
3-2-1 GIVE!
If you have any questions, please don’t hesitate to contact Kim at kimezrine@yahoo.com or at 704-770-1569.

Kim Ezrine
CROSSFIT CLASSES:
A. Squat Snatch – 8×1.1
B. Snatch-grip Deadlift – 5×5 at heaviest load lifted on A

Groups of 3 select: Row OR AD
45 seconds 95% sprint effort
15 second rotation
x15

SCORE= TOTAL KCALS

BOOTCAMP RX CLASS:
A. Skill/Strength:
10 Minutes of Mini Band Squat Work:
3×10 Hip Bridges
3×10 Side Steps in each direction
3×10 Squats

B. Sprint 90%-100% effort:
3 Rounds for Time:
21 KB Swings (55/135)
15 Step Ups (24/20)
9 Burpees

Rest 5 min.

C. Sprint 90-100% effort:
For Time:
500m Row
20 Ball Slams (30/20)
20 Sit-up weighted (30/20)
20 Russian Twists (30/20)

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