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Monday December 21, 2015 CrossFit Stapleton- Denver, CO

Welcome to the world Colton Ried!!!! 

COLTON

Congrats to Josephine & Jason on their sweet baby boy!

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Please join us TOMORROW night (Tuesday) for Elf Night! 

elves

We will be showing Elf the movie on a big projector in the bootcamp room… 

– Movie starts at 7:15pm –

– Popcorn and Hot Cocoa will be provided –

– BYOB & BYOK –

– Bring some pillows and blankets so you can get snuggly! –

 

CROSSFIT CLASSES: 

Performance-

A. Three sets, not for time, of:
Bar Muscle-Ups x 3-5 reps
Kettlebell or Dumbbell Snatch x 5-7 reps each arm
Double-Unders x 30-40 reps

B. Three rounds for time of:
20 Kettlebel Swings (24/16 kg)
15 Pull-Ups
400 Meter Run

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Fitness-

A. Three sets, not for time, of:
Stationary or Ring Dips x 5-7 reps
Kettlebell or Dumbbell Snatch x 5-7 reps each arm
Double-Under Practice x 45-60 seconds

B. Three rounds for time of:
20 Kettlebel Swings
15 Pull-Ups
400 Meter Run

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BOOTCAMP RX CLASS:

A. DU Practice/Progression Time

B. WOD- 3 Rounds for Time:

50 DUs (sub = :60 DU attempts)

40 V-Ups

30 Push-ups

20 Burpees

10 Knees to Elbows (sub = :20 Hang on rack) 

 

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