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Thursday December 6, 2018, CrossFit Stapleton – Denver, CO

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Dec

Thursday December 6, 2018, CrossFit Stapleton – Denver, CO

HOLIDAY PARTY REMINDER

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THIS SATURDAY – DECEMBER 8TH (6-8PM)
VIEW OUR EVITE HERE
(respond ASAP and don’t forget to vote for our ‘theme’ & sign up to bring a food item!) 
Please join us this holiday season AT THE GYM for our FIRST EVER Holiday Potluck!
CFS will provide the PROTEIN and YOU will provide your BEST Appetizer, Side Dish, OR Dessert.
Music – Drinks – FESTIVE SWEATERS – Games – AMAZING FOOD – Family Fun!
MARK THIS DOWN ASAP:
DECEMBER 8TH
6-8PM
 
NO NEED FOR A BABYSITTER… KIDS ARE WELCOME AND ENCOURAGED!
We will have the bootcamp room prepped and ready for the kids (games / movies / etc). 

CROSSFIT CLASSES:

A. BENCHMARK -For Time:

ROW 5 OR 10K (Athlete’s Choice)

 

B. MOBILITY SESSION (for those who rowed a 5K):

20 Minute ROMWOD

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Fitness –

A. BENCHMARK -For Time:

ROW 5 OR 10K (Athlete’s Choice)

 

B. MOBILITY SESSION:            

20 Minute ROMWOD

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BOOTCAMP RX CLASSES:

A. 4 Rounds:

5KB Press into 10 KB Push Press

7-10 Strict HSPU (or pike off the box @22X2)

 

B. 3 Rounds:

10/arm Crossbody Single Arm Ringrows @ 21X2

10/side Plank Rotations (thread upright arm under torso and then extend back up to ceiling) 

20-30 Sec Handstand (or Downdog Pike Press) Hold 

 

C. 3 Rounds for time:

50 Double Unders 

10 Kettlebell Snatch R

10 Single Arm Front Rack KB Squat R

20m Sled Sprint 

10 Kettlebell Snatch L 

10 Single Arm Front Rack KB Squat L

15 Heavy Russian KBS 

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