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Monday November 14, 2016 CrossFit Stapleton- Denver, CO

Announcements!  

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Note It! Plan For It!

Turkey Day schedule changes!!

Thanksgiving Day schedule changes: 7/8AM classes ONLY.

These classes will be free for visiting friends and families, so please encourage them to bring the gang to class!

Friday after Thanksgiving: 6AM and 9:30AM only!!

We will be back to normal schedule on Saturday

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Check out our CFS Coaches~~ Wahoooooooo!!
Kay, Jeff, Rob and Tayler are competing as a team in the MBS Turkey Challenge this coming weekend. They are all amazing!! At Unser Racing this weekend (Saturday & Sunday). We will post the heat times on Facebook once they are announced

http://www.turkeychallenge.com/

 

 

 CROSSFIT CLASSES:

Performance-
A. Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 1.1
(rest 10 seconds between singles, and build to today’s heavy over the course of the
ten sets)
B. In teams of two, alternate sets to complete four each of:
3 Hang Power Cleans
2 Alternating Reverse Lunges w/ bar in a front rack
1 Shoulder to Overhead
Run 400 Meters
Choose the heaviest load you can successfully complete without dropping the barbell.
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Fitness-
A. Every 2 minutes, for 20 minutes (10 sets):
Hang Power Clean x5
B. In teams of two, alternate sets to complete four each of:
3 Hang Power Cleans
2 Alternating Reverse Lunges w/ bar in a front rack
1 Shoulder to Overhead
Run 400 Meters
Choose a moderate load you can handle well.
———————————————————————————————————————
BOOTCAMP RX CLASS:
A. In teams of two, alternate sets to complete five each of:
9 Burpees
6 Lunges
3 Box Jumps
Run 300 Meters (little loop)

B. NFT – Three sets of:

  • Superman Hold x 40-60 seconds
    Rest 30 seconds
    Hollow Holds x 40-60 seconds
    Rest 30 seconds
    ————————————————————————————————————
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