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Monday December 7, 2015 CrossFit Stapleton- Denver, CO

Heads up CFS!

We will be participating in a fun little event/fundraiser by Faith as RX called ‘Naughty or Nice’ THIS Saturday 12/12/15!!

Becky and Jim Conzelman reached out to CFS as asked if we would be willing to host… and we told them, of course we would!

Naughty or Nice is Faith as RX’s biggest fundraising event of the year. All proceeds go to supporting the mission of Faith Rx’d, local Faith Rx’d chapters and their 501(c)(3) charity of choice.

Lets all support our good friend Becky and the organization she works with!!

If you would like to donate click HERE *

*** You DO NOT have to donate to WOD Saturday (it is TOTALLY optional) ***

Naughty or Nice WOD

 

CROSSFIT CLASSES: 

Performance-

A. Every 3 minutes, for 15 minutes (5 sets):

Bench Press x 2 reps

Rest 2-3 minutes

Build to today’s heavy 2 or 3-RM.

B. In teams of two, alternate full rounds and complete 5 each of:

20 Kettlebell Swings (32/24 kg)

20 Hand-Release Push-Ups

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Fitness-

A. Four sets of:

Bench Press x 6-8 reps @ 2011

Rest 45 seconds

Plank from Elbows x 45-60 seconds

Rest 45 seconds

Ring Rows x 8-10 reps @ 2111

Rest 45 seconds

B. In teams of two, alternate full rounds and complete 5 each of:

20 Kettlebell Swings

20 Push-Ups

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BOOTCAMP RX CLASS: 

AMRAP 20:

250m Row

20 Air squats

15 HR Pushups

10 Toes to Bar

5 Jumping Lunges per Leg

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