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Thursday December 17, 2015 CrossFit Stapleton- Denver, CO

MOVIE NIGHT AT CFS

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We will be showing Elf the movie (on a projector!!) this Tuesday 12/22 at the gym! 

 – BYOK (Bring your own kids) –

– BYOB (Bring your own beers) –

– Popcorn will be provided – 

Movie will begin at 7:15pm… Please join us for a fun night, full of holiday goodness!

 

 

CROSSFIT CLASSES: 

Performance-

Take 15-20 minutes to build to today’s 1-RM Snatch

For time:

5 Shoulder to Overhead (185/125 lbs)

10 Power Cleans (185/125 lbs)

15 Burpees Over the Barbell

600 Meter Run

15 Burpees Over the Barbell

10 Power Cleans

5 Shoulder to Overhead

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Fitness-

Four sets of:

Russian Step-Ups x 8-10 reps each leg

Rest 60 seconds

Dumbbell Bench Press x 8-10 reps @ 2011

Rest 60 seconds

Side Plank x 30 seconds each side

Rest 60 seconds

In teams of two, alternate tasks to complete as many rounds and reps as possible in 15 minutes of:

20 Kettlebell Swings

10 Burpees

200 Meter Run

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BOOTCAMP RX CLASS: 

WOD – Three rounds for time of:

Row 500 meters

21 Burpees

Run 400 meters

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BUMPER’S CLUB: 

Wave 3, Day 2 Dynamic Effort

Hang power clean, 8×4 reps
DE DB bench press, 3×10 + bands Bulgarian split squat, 3×15 reps each leg

4 Board bench, 2x max rep

Ice Cream makers, 3x max reps with good form. take plenty of rest in between sets

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