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Monday October 27, 2014 CrossFit Stapleton- Denver, CO

Get Excited!

Starting THIS Saturday CFS is will be putting on a gym ‘Open Style’ friendly competition.

Each Saturday for the next few weeks (not including 11/15 when we have our in house throw-down) We will be doing ‘Open Style’ WODs.

We will keep track of everyones scores during the 5 week period and then declare an overall winner at the end!

This is just for fun, so try to make it to the next 5 Saturdays so you can see where you stack up.

Just a Heads up!

#1

2013 CFS Costume WOD

#2

This Friday (Halloween Night 10/31) we will be canceling our 5:30pm class.

The final class of the day will be held at 4pm.

The 4pm class will be a COSTUME class. You are HIGHLY encouraged to wear your halloween costume to this class.

We will celebrate after with drinks and declare an overall ‘costume’ winner post class!

We look forward to seeing you all there.

CROSSFIT CLASSES: 

A1) Back Squat – 8, 8, 8, 6, 6, 6 (work up from 50-80%) 

A2) Strict HSPU – 8,8,8,6,6,6 (increase defect if able) 

– Mods: Decrease reps/bands/pike off box 

4 sets:

30 seconds max double unders

Rest 30 seconds

60 seconds max muscle-ups (sub = C2B/PUs/RRs) 

Rest 5 min

4 sets:

30 seconds max double unders

Rest 30 seconds

60 seconds max push press – 75/45#

BOOTCAMP RX CLASS: 

AMRAP 14
10 Calorie Row
15 KB Sumo Deadlift High Pull (55/35)
20 V-ups
25 Double Unders

Rest 3… then…
3 Rounds for Time:
350m Run
10 burpees
15 Goblet Squats (55/35)
20 DB Push Press (30/20)
25 Stick jumps

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