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Monday December 5, 2016 CrossFit Stapleton- Denver, CO

Weekly Announcements!

 

Holiday_Party

CFS Holiday Party December 15th from 6-9pm!!

Location: Brigit’s House in Northfield

Theme: Fancy- Lets prove that we know how to clean up nice

Details: Food and Drinks will be provided. There will be a Raffle! The prizes: 1 month membership, Richard James Jura made Cutting Board, Nutrition services!!

 

 

ToyDrive

Fitness-Focused Toy Drive is in Full Swing!!

Please bring wrapped children fitness-focused toys for All Ages! Please note what the item is and ages ranges if needed. We will collect toys until December 15th and deliver them to Maple Star December 16th!!

 

***Thanks you to everyone who came to Drink and Stretch last Friday****

 

 

CROSSFIT CLASSES:

Performance-
A. Every two minutes, for 20 minutes (10 sets) of:
Clean & Jerk x 1.1
(rest 10 seconds between singles)
Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+
B. For time:
Row 1000 Meters
30 Ground to Overhead (135/95 lbs)
Run 800 Meters
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Fitness-
A. Every two minutes, for 20 minutes (10 sets) of:
3x Power Clean and Power Jerk
B. For time:
Row 1000 Meters
30 power clean and jerks
Run 800 Meters
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BOOTCAMP RX CLASS:
A. 3 Rounds For time:
Run 1000 Meters
30 Burpee box jumps
20 DUs
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