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Monday November 12, 2018, CrossFit Stapleton – Denver, CO

11
Nov

Monday November 12, 2018, CrossFit Stapleton – Denver, CO

HOLIDAY PARTY ALERT! 

Image result for Christmas dancing gif

MARK YOUR CALENDARS – DECEMBER 8TH (6-8PM) 
Please join us this holiday season AT THE GYM for our FIRST EVER Holiday Potluck!
CFS will provide the PROTEIN and YOU will provide your BEST Appetizer, Side Dish, OR Dessert. We will be releasing a sign-up sheet as we get closer to the event.
 
Music – Drinks – FESTIVE SWEATERS – Games – AMAZING FOOD – Family Fun!
MARK THIS DOWN ASAP: 
DECEMBER 8TH
6-8PM
NO NEED FOR A BABYSITTER… KIDS ARE WELCOME AND ENCOURAGED!
We will have the bootcamp room prepped and ready for the kids (games / movies / etc).
More details to come!!!
PS – Please see WEDNESDAY’S post on our upcoming Annual November Supply Drive!!!! We will close out this drive at our holiday party on December 8TH.

CROSSFIT CLASSES: 

Performance- 

A. Take 20 minutes to build to today’s heavy Push Press

– Compare results to June 26, 2018.

B. Complete as many rounds and reps as possible in 12 minutes of:
4 Strict Handstand Push-Ups
8 Strict Pull-Ups
12 Alternating Pistols

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Fitness-

A. Take 20 minutes to build to cycle: 

8 x 3 Push Press 

B. Complete as many rounds and reps as possible in 12 minutes of:
4 Pike off the Box HSPU
8 Supinated Grip Ring Rows
12 Bowlers Lunge (load with KB) 

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BOOTCAMP RX CLASS (MONSTER MASH MONDAY):

A. Every 6 min for 30 minutes:

10 American Kettlebell Swings

20 Wallball + Wallball Squat 

40 Double Unders

– Rest 5

 

B. 15 Min KB Flow:

5 KB Push Press R

5 KB Bent Over Row R

5 KB Snatch R

5 Single Arm KB Thrusters R

20 second ring plank

5 KB Push Press L

5 KB Bent Over Row L

5 KB Snatch L

5 Single Arm KB Thrusters L

20 second HS Hold

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