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Saturday December 6, 2014 CrossFit Stapleton- Denver, CO

There is STILL time to sign-up!

– Nutrition 101 Seminar –

eatingonthego

THIS Saturday, December 6

Save the date!!!

This intro seminar is FREE to all athletes and will take place from 9:30am to 11am.

Check out additional details or register HERE.

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– Speciality Seminar –

mealprep

NEXT Saturday, December 13

This will be a Meal Prep Workshop where you will learn how to successfully prep easy breakfast, lunch and dinners in advance!

Including:

Freezer family dinner
Make ahead lunches (great work work)
Breakfast ideas to get you through the week

The cost of this seminar is $20 and you can register HERE.

 

CROSSFIT CLASSES: 

1v1 – Grudge Match v2- Scored as best of 5

5:00 AMRAP
20x KB Swings, Russian (55/35#)
20x Burpees

Rest 3 minutes

5:00 AMRAP
100x Single unders
15x Air squats

Rest 3 minutes

5:00 AMRAP
12x Push press (75/45#)
12x SDLHP (75/45#)

Rest 3 minutes

5:00 AMRAP
30x Walking lunge steps
10x Toes to bar

Rest 3 minutes

5:00 AMRAP
Row, calories

 

 

BOOTCAMP RX CLASS: 

Team of 3- For Time: 
400 M run
150 Step ups
150 T2b
150 Renegade Rows
150 Weighted Squats 25/35
400 M run as a team
AMRAP 5 (With a partner):
– 1 person working at a time
1 person holding a pet rock (55/35)
1 person holding a plank
Finisher
3X10 Partner Leg Throws in Each Direction

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