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Monday October 10, 2016 CrossFit Stapleton – Denver, CO

HAPPY WEEK OF THE PUMPKIN GAMES! 

Pumpkin Games

Reminder – THIS Saturday (10/15) We will be hosting the First Ever Pumpkin Games at CFS!

YAY!

This event will run ALL Day (8AM-2PM) Saturday. Therefore there will be NO Classes or Open Gym this Saturday… Please come on out to the and support our competitors!

We are still looking for a few volunteers to help us out on Saturday. If you are interested in lending a hand please email Tay at tayler@crossfitstapelton!! Thanks!

 

CROSSFIT CLASSES: 

Performance-

A. Take 10-15 minutes to built do 85% or more of your 1-RM Back Squat,

and then…

B. Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 2-3 reps @ 30X1

C. Against a 2-minute running clock, perform the following:
Row 250 Meters
Max Reps of Squat Cleans (135/95 lbs)

Rest 2 minutes between sets, and complete a total of four sets.

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Fitness-

A. Take 25 minutes – To Complete 5 Rounds:

8 (light) Back Squats @ 30X1

:60 Paleo Squat (on rig – focus on holding a big upright chest & grounding out of heels)

B. Against a 2-minute running clock, perform the following:
Row 250 Meters
Max Reps of Hang Power Clean (light)

Rest 2 minutes between sets, and complete a total of four sets.

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BOOTCAMP RX CLASS:

A. Against at 3 minute clock – 5 Sets:

Big Loop Run

AMRAP Alternating KB Snatches (light)

  • 3 minute rest between sets
  • Score = total KB Snatches

B. Core Cash-Out – Accumulate 2 minutes in each position:

  • Hollow Hold
  • Superman

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