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Thursday December 4, 2014 CrossFit Stapleton- Denver, CO

MARK YOUR CALENDARS!!

PhoPho

JANUARY Wine & Dine Registration will be

LIVE NEXT Saturday (12/13/14) at NOON Sharp in ZenPlanner

January Theme- Pho Soup
Host House- Jorgensen Family (Jenn & Jeff)
Date and Time- January 10th 7-10pm
Menu- TBA (will be released at registration)
Price- $75/couple (sign-up with a friend- $37.50 each)
What to expect- Delicious Pho soup, traditional apps and sides. Made using traditional Vietnamese techniques!
CROSSFIT CLASSES: 
A. Hang Squat Snatch – 7×2 – build load if technically proficient
B1. Romanian Deadlift – 5×6-8
B2. Farmers walk – 5x100ft – HEAVY (inside) 
Tabata x2 (16 total rounds) 
Odd – Kettlebell swings, Russian  (55/35#)
Even – Pushups
BOOTCAMP RX CLASS: 
Endurance WOD- For Time:
800 M run
70 ab mat sit ups
60 squats
50 DU’s
40 Russian twists 6/10 lb med ball
30 Burpees
20 DB press 30/20
50 DU’s
60 squats
70 ab mat sit ups
800 M run

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