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Monday October 31, 2016 CrossFit Stapleton- Denver, CO

REMINDER 

scary

There are NO PM classes tonight – 5/6/7PM 

All Morning classes (5/6/9:30AM and Noon) are still on! 

Enjoy your Halloween evening and stay safe.

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2ND ANNUAL

CFS FOOD DRIVE WOD OFF!!

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 Last year’s Domination!

TOTAL – 567# (Lets Crush That This Year!) 

Details: 
 
As a gym, we are going to come together once again (in good clean competition of course!) and gather premium/hard to come by food pantry items for the MCAULIFFE MIDDLE SCHOOL food pantry.
This Competition Begins on November 1st and ENDS on Thanksgiving Day!
 
There will be TWO competitions happening at once:
Total poundage contest between AMs (5/6/9:30am) & PMs (Noon/5/6/7PM) & Bootcampers
 
&
 
Total poundage as a gym
Scoring will follow the following structure (team WOD):
  • On Thanksgiving Day CFS Coaches will add up each team’s TOTAL collections in pounds!
  • The WINNING team will get to come together and WRITE (with the help of a coach) a brutal WOD for the two losing teams… Let’s hope Bootcamp doesn’t win!!! Us CrossFitters will be in some trouble if we have to do a bootcamp WOD!
  • This WOD will be completed by the two losing teams/classes the following Monday (11/16/15) in the regular scheduled classes.
For the overall gym WOD, There are three tiers!
  • Bronze: If we as a gym collect over 300# of food, CFS will provide coffee for the entire class after our Thanksgiving Day WOD. (Bronze Level)
  • Silver: If we as a gym collect over 400# of food, CFS will provide coffee AND and light breakfast (bagels/donuts/etc) for the entire class after our Thanksgiving WOD. (Silver Level)
  • Gold: If we as a gym collect over 500# of food, CFS will do all of the above, as well as $0.50/#  of the amount of food collected and donate that amount to the food pantry.
ALL PROCEEDS WILL BE DONATED TO THE MCAULIFFE MIDDLE SCHOOL FOOD PANTRY!!  So, please, grab a few extra items when you are at the grocery store and help us feed some families in need in our community!  Thanks in advance for your generosity!  
 

Here are some specific PREMIUM/Hard to Come by Items the Pantry would like:

Toiletries (shampoo/soap/toothpaste/etc)

Laundry Detergent 

Toilet/Facial Tissue 

Household cleaners

Canned preteins (tuna, chicken, etc)

 

CUTOFF: Thursday 11/24/15 

 

CROSSFIT CLASSES: 

Performance-

A. Four sets of:
Push Press x 3-5 reps
Rest 90 seconds
Weighted Supinated-Grip Pull-Ups x 3-5 reps @ 2110
Rest 90 seconds

B. For time:
10 Wall Ball Shots (20/14 lbs)
1 Ring Dip
9 Wall Ball Shots
2 Ring Dips
8 Wall Ball Shots
3 Ring Dips

1 Wall Ball Shot
10 Ring Dips

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Fitness-

A. Four sets of:
Push Press x5 reps
Rest 90 seconds
Supinated-Grip Ring Rows x5 reps @ 2110
Rest 90 seconds

B. For time:
10 Wall Ball Shots (20/14 lbs)
1 Push-up
9 Wall Ball Shots
2 Push-up
8 Wall Ball Shots
3 Push-up

1 Wall Ball Shot
10 Push-up

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BOOTCAMP RX CLASS:

A. For time:

10 Wall Ball Shots (20/14 lbs)
1 Push-up
9 Wall Ball Shots
2 Push-up
8 Wall Ball Shots
3 Push-up

1 Wall Ball Shot
10 Push-up

B. For Time:

10 Wall Ball Sit-ups

1 Pull-up

9 Wall Ball Sit-up

2 Pull-ups

8 Wall Ball Sit-ups

3 Pull-ups

1 Wall Ball Sit-up

10 Pull-ups

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