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Monday November 24, 2014 CrossFit Stapleton- Denver, CO

Thanksgiving Week Schedule

snooop

Turkey Time is almost here

We have plenty to be thankful for this year and we want to give thanks to all of our athletes! We hope you enjoy Thanksgiving with your friends and family.  The updated schedule is:

Thanksgiving Day: 
Only class of the day will be at 8:30am, special WOD

Friday after Thanksgiving:
Only clases will be 6am, 9:30am and 4pm
No 5:30am BootcampRX

Saturday and Sunday classes will run as normal.

Please make sure to sign in to Zen Planner for all classes as we want to make sure we have enough Coaches on hand for the larger class sizes.  Thanks in advance.

CROSSFIT CLASSES: 

A. Power snatch + Overhead squat – 15 minutes build to heaviest load at 1+3 repetitions 

B. Romanian deadlift – 5×10 – quick through this, P1 work while P2 rests

 

Groups of 3 select: Row, AD, or Prowler

20 seconds ALL OUT sprint effort

10 second rotation

x18

 

– Notes

Each group member totals 6 sprints — they add their combined distance in the modality from 6 sprints to compare scores

 

BOOTCAMP RX CLASS: 

2 Rounds For Time:


25 Box Jumps
25 Pullups (sub = jumping pullups or ring rows)
25 Kettlebell Swings (55/35)
25 Walking Lunges
25 Knees to Elbows (sub knees to chest or levers)
25 Push Press (30/20)
25 Supermans
25 Wall Balls (20/14)
25 Double unders


*20 minute time cap

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