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Monday November 30, 2015 CrossFit Stapleton- Denver, CO

Mark your Calendars!!

holiday partaay

Why: 2015 CFS Holiday Party

Where: Lowry Beer Garden 

When: December 15th @ 7-9pm

Theme: The Ugliest Sweater You Can Get Your Hands On

Please join us for a few drinks and apps (Compliments of CFS!!) at the Lowry Beer Garden to celebrate the Holidays and The New Year!!!

Wear your ugliest sweater and come ready to party a little bit… It is going to be a super fun evening!

Tay will have some delicious holiday treats for dessert…






A. Every 2 minutes, for 20 minutes (5 sets of each):
Station 1 – Power Clean x
(rest 10 seconds between singles)
Station 2 – Weighted Pull-Ups x 2-3 reps @ 21X0

B. Three rounds for time of:

10 Power Cleans (155/105 lbs)
10 Burpee Box Jumps (24″/20″)



A. Five sets of:
Kettlebell Swings x 20 reps
Rest 30 seconds
Dumbbell Front Squats x 8-10 reps @ 20X1
Rest 30 seconds
Ring Rows x 8-10 reps @ 2111
Rest 30 seconds

B. Two sets for times of:
Burpees x 15 reps
300 Meter Run
Rest 2 minutes



MAIN WOD – 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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