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Monday March 30, 2015 CrossFit Stapleton- Denver, CO

TAYLER HAS 3 MORE OPEN SPOTS FOR ‘BOOZY BRUNCH’

April’s Wine and Dine theme will be Breakfast!

Stuffed toast

When:

April 12th (Sunday!) from 10am-1pm

Where:

Amy S’s House!

Menu:

– Homemade biscuits and gravy topped with a poached egg

– Rosemary Mint Fruit Salad

– Crustless herbed quiche

– Stuffed Triple Berry French Toast

– Bacon… So much bacon.

– Bloody Mary Bar (with bacon)

– Mango Mimosas (bacon?)

Details:

– Price per couple/two people will be $85 ($42.50/person)

– There ARE ONLY 3 (6 individual) slots available!

– All couples will be asked to bring Champagne or Vodka instead of Wine/Beer for this event! I will assign who is bringing what.

REGISTRATION LINK

 

CROSSFIT CLASSES: 

Performance:

A. Five sets of:
Overhead Squat x 3 reps
Rest as needed

Build over the course of the five sets to today’s heavy triple.

B. Complete as many rounds and reps as possible in 9 minutes of:
3 Hang Power Snatches (115/75 lbs)
6 Overhead Squats (115/75 lbs)
9 Burpees Over the Barbell
12 Pull-Ups

 

Fitness: Workout of the Day

A. Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 – Goblet Squat x 10 reps @ 3111
(stick to the tempo – 3 second descent and 1 second pause at the bottom)
Station 2 – Reverse Snow Angels x 15-20 reps
(perform slow and controlled; hold 2.5 lb plates in each hand if possible)
Station 3 – L-Seated Dumbbell Press x 10 reps @ 2111

B. Complete as many rounds and reps as possible in 9 minutes of:
15 Kettlebell Swings
12 Alternating Reverse Lunges with KB in Goblet Hold
9 Burpees

 

BOOTCAMP RX CLASS: 

WOD 1 – AMRAP 6 Minutes:
5 Heavy KB Swings (heavier than usual)
10 Heavy DB Push Press (40/30)
20 V-ups
MZ: Sprint/RED

Rest 3… then…

WOD 2 – AMRAP 12 Minutes:
Row 200m to start each round
Box Jumps
KB Swings (55/35)
Burpees
3 (first round 3)….6 (second round 6)…9 (third round 9)…and so on for 12 minutes
MZ: Pace/Yellow

Rest 3… then…

WOD 3 – For Time:
30 Pushups
20 DB Thrusters (30/20)
10 KB Sumo Deadlift High Pulls (55/35)
MZ: Sprint/RED

 

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