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Monday February 9, 2015 CrossFit Stapleton- Denver, CO

Mark your Calendars!

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What: CFS Happy Hour/End of the MyZone Challenge Party

Where: The Berkshire (Stapleton Town Center)

When: Friday 2/20/15 at 6pm

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Come on out to relax, celebrate finishing the My Zone Challenge and enjoy a few drinks with your fellow Stapleton CrossFitters!

 

CROSSFIT CLASSES: 

A.) Squat snatch – One repetition every 75 seconds x12 sets – aim to potentially PR

 

On a continuously running clock for 18 minutes:

EMOM 3 minutes – 5 Thrusters – 75/35#

EMOM 3 mintues – 5 Thrusters – 95/55#

EMOM 3 minutes – 5 Thrusters – 115/75#

EMOM 3 minutes – 5 Thrusters – 135/95#

EMOM 3 minutes – 5 Thrusters – 155/105#

EMOM 3 minutes – 5 Thrusters – 175/125#

 

Notes:

If you fail on a set of thrusters strip the weight back to the previous weight and hold that for the remainder of the entire EMOM

 

 

BOOTCAMP RX CLASS: 

WOD 1 – Pace:

As Many Rounds as Possible in 12 Minutes:

150m Run with Slam Ball (30/20)

10 Ball Slams (30/20)

10 Push-ups

10 Squats

WOD 2 – Pace:

3 Rounds for Time:

350m Row

20 Abmat Sit-ups

15 Burpees

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