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Saturday October 31, 2015 CrossFit Stapleton- Denver, CO

HALLOWEEN IS TODAY!!!!

Annnnnnnd so is Trisha and Rachel’s Birthday!!! So much to celebrate!!!

There will be coffee and donuts after both classes today… 

pumpkin

COSTUME CONTEST!

Come dressed to impress and get a entry into a drawing to win a bottle of Recoverite!!!

No costume = No drawing entry 

Bring your kiddos!

Tay will have pumpkins for them to decorate, A WOD for them to crush, and candy for them to gobble up after their WOD!

 

 

CROSSFIT/BOOTCAMP RX CLASSES:

Partner WOD

GIRLS, GIRLS, GIRLS… Bootcamp Style !

Team Jackie

1000m Row (each partner rows 500m)

50 DB Thrusters (30/20)

30 Pullups (sub ring rows)

Team Elizabeth

21-15-9

KB Squat Cleans (55/35)

Dips (ring, bar, box)

Team Annie

50-40-30-20-10

DUs (sub double the amount of singles)

Abmat Situps

Team Karen

150 Wallballs (20/14)

MyZone: Sprint/ Red for each wod – rest while partner works

Partners split work, each partner does half of the reps

Can complete in any order

Score = TOTAL TIME for all 4 workouts… one running clock, amount of rest is up to the team!

Kids WOD! 

13min AMRAP (13 is scary) :
 
130m pumpkin run
13 scary burpees
13 goblin squats
13 frankenstine push-ups
13 monster jumps
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