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Monday November 28, 2016 CrossFit Stapleton- Denver, CO

We hope you all had a wonderful Thanksgiving!

 

Announcements!!

Toy Drive Starts this Thursday!

ToyDrive

CFS is Collecting Fitness Focused Toys for Children who have experienced abuse and neglect. These families are involved with Maple Star, a specialized foster care and supervised visitation organization.

Please start bringing toy donations from December 1st-December 20th!

Fitness Focused Toy Drive may include: sports apparel (socks, shoes, athletic clothing for children for all ages), sports equipment (footballs, basketballs, baseballs/softballs and bats, baseball glovers for both girls and boys, volleyballs, various lawn games, etc.).

**Please wrap these items with a card/note with what the gift is, if there is an age range/restriction and size**

The Naughty or Nice WOD will be held at CFS on December 10th!  More details to come next week!

 

 

CROSSFIT CLASSES: 

Performance- 

A. Every 3 minutes, for 18 minutes (6 sets) of:

Snatch x 1.1.1

(rest 7-10 seconds between singles)

B. Complete as many rounds and reps as possible in 8 minutes of:
20 Power Snatches (95/65 lbs)
20 Push Presses (95/65 lbs)
20 Box Jumps (24″/20″)
C. Two sets of:
60 Second Prone Plank Hold
Rest 15 seconds
30 Second Left Side Plank Hold
Rest 15 seconds
30 Second Right Side Plank Hold
Rest 30 seconds

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Fitness-

A. Every 3 minutes, for 18 minutes (6 sets) of:
Hang Power Snatch x 3

B. Complete as many rounds and reps as possible in 8 minutes of:
20 Hang Power Snatches
20 Push Presses
20 Box Jumps

C. Two sets of:
60 Second Prone Plank Hold
Rest 15 seconds
30 Second Left Side Plank Hold
Rest 15 seconds
30 Second Right Side Plank Hold
Rest 30 seconds

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BOOTCAMP RX CLASS:

A. Complete as many rounds and reps as possible in 16 minutes of:
20 SA-DB/KB Alternating Snatches
20 Push Presses
20 Box Jumps
B. 3 Rounds NFT: 

10 Turkish get-ups 

:60 noes to wall HS hold

10 wall squats 

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