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Saturday November 1, 2014 CrossFit Stapleton- Denver, CO

Stapleton Open  – 4 weeks of competition- Every Saturday

CFS new LOGO

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.

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DON’T FORGET

FINALSQUASH

Today at 9:30 CFS is hosting our monthly Nutrition 101 Class

This a FREE to all CFS members and their spouses!

Sign up in ZenPlanner HERE

CROSSFIT CLASS: 

Stapleton 14.1- For time:
21-15-9
Back squat – 155/105#
Burpees

BOOTCAMP RX CLASS: 


8 Minute AMRAP – Sled pushes
Set up two teams, each team has sled
2 people on each team push sled 50m (set up cone) – two other team members take over on other side
– each 100m counts as one rep.. have teams keep track – its a race to see who wins!

 

WOD – For Time:
200 Double Unders (scale accordingly, either ½ number of DUs or work on DU’s for 5 minutes max before moving to wall balls)
100 Wall Balls (20/14) (scale accordingly)
50 KB swings (55/35) (scale accordingly)
25 Pullups/ Ring Rows (scale accordingly)
400 m Run

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