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Monday October 2, 2017 CrossFit Stapleton – Denver, CO

PUMPKIN GAMES – 2017

We have extended Pumpkin Games Registration by ONE WEEK!!

You now have until THIS Friday 10/6 to register

 

We have made a few changes in our registration format – please read below:

-Moving back to 2016 registration method (1 guy/1 girl) #YES

-Register in pairs (Guy/Girl) and the staff will match you up in EVEN 4 person teams

-We need at least 8 teams (32 athletes) to make this happen – we are 14 individual slots away from 8 teams!

-Remember ALL the Money we make will be out towards NEW equipment for the box #moreassultbikes? #maybe

-Grab a buddy and register at the whiteboard! 

 

 

CROSSFIT CLASSES:

Performance-

A. Four sets of:
Shoulder Press x 5 reps
Rest 90 seconds
Toes to Bar x 10 reps
(use this as a skill session and try to establish good rhythm)
Rest 90 seconds

B. “Fran”
Rounds of 21, 15, and 9 reps of:
95/65 lbs Thrusters
Pull-Ups

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Fitness-

A. Four sets of:
Shoulder Press x 5 reps
Rest 90 seconds
STRICT Hanging Knee Raises (feet to target) x 10 reps
Rest 90 seconds

B. “Fitness-Fran”
Rounds of 21, 15, and 9 reps of:
DB Thrusters
Ring Rows

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BOOTCAMP RX CLASS:

A. Bootcamp Fran 21-15-9-15-21 For Time:

Row (Kcals)

DB Thursters

Pull-ups

B. Core Sessions – For Time:

50 weighted sit-ups (6/10# med-ball)

50 (2ct) russian twists

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