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Monday December 16, 2013 CrossFit Stapleton- Denver, CO

 

CFS Holiday Giving Tree 2013

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As a CrossFit community, we would like to give back to a few families in need this holiday season.  Please help us share the magic of the season by choosing a wish (or two or three) to grant to a local child in need.  Follow this link to see the wishes of these children:  www.SignUpGenius.com/go/8050B4BABAF2F4-cfsholiday 

Please return all gifts WRAPPED or in a gift bag to the gym by noon on Thursday, December 19th. Notice the “code” (letter-number) on the item you choose and include that code on the package you return so that we can match gifts to the appropriate children. Thank you so much for helping to make the holidays a little brighter for families in need. 

Also, help us spread the word!  We’d love to get this message out to as many people as possible who may want to help (they need not be CFS families to sponsor a child); so please send this along. There are MANY wishes to grant!

 

Revised holiday schedule changes (Please check ZenPlanner as well):

12/23- No 5am class (All other classes scheduled as usual) 

12/24- 6am and 9:30am ONLY

12/25- NO CLASSES

12/26- 6am, 9:30am, 5 & 6pm ONLY

A. EMOM 8 min. – Back squat @20X1 x3 reps (Speed Focus) 60-70% of 1RM
B. Back squat 4,2,4,2; rest 2 min

AMRAP 14 min:

10 wall ball shots
10 box jumps
10 KB Swings Russian (70#/55#)
*80-85% effort (Learn to pace)

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