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Monday July 27, 2015 CrossFit Stapleton- Denver, CO

WINE & DINE Registration opens

THIS Saturday at Noon Sharp!

August’s Theme will be Summer Cook Out

This event will be held at the Auerbach’s (Scott/Michelle) house!! 

summer-cookout-menu

 

DINNER Menu:

Chinese 5 Spice Pork Ribs & Chicken Thighs

Tangy Asian Slaw

Classic Baked Beans

Mojito Watermelon Salad

 

DESSERT MENU:

Grilled Honey Glazed Pineapple & Coconut Ice Cream

 

REGISTRATION WILL OPEN UP ON AUGUST 1 AT NOON SHARP!

PRICE WILL BE $100/COUPLE ($50/EACH)

 

CROSSFIT CLASSES:

A. Weighted Pull-Up

In six attempts or less, find your 1-RM Weighted Pull-Up.

Rest at least 3-4 minutes between attempts over 80% of your potential 1-RM

B. Complete as many reps as possible in 7 minutes of:

3 Thrusters (95/65 lbs.)

3 Pull-Ups

6 Thrusters

6 Pull-Ups

9 Thrusters

9 Pull-Ups

12 Thrusters

12 Pull-Ups

15 Thrusters

15 Pull-Ups

18 Thrusters

18 Pull-Ups

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Fitness-

A. Four sets of:

Ring Rows x 8-10 reps @ 2111

Rest 45 seconds

Lateral Lunges x 8-10 reps each leg @ 20X1

Rest 45 seconds

Partnered Leg Tosses x 15-20 reps

Rest 45 seconds

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BOOTCAMP RX CLASS:

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