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Thursday March 12, 2015 CrossFit Stapleton- Denver, CO

There is ONE SPACE LEFT for this Saturday’s Wine & Dine night! Register now!

Indian-Cuisine-Thumbnail

The Theme this month is Indian Cuisine.

The event will be held at The DiPretoros’s Home on Saturday March 14th from 6pm-10pm.

The Cost will be $85/Couple (or 2 friends- $42.50/person)

Register by clicking link below: 

https://crossfitstapleton.sites.zenplanner.com/event.cfm?eventId=4A773442-3830-49DB-9EFE-E30698436196

Menu

Starter

– Vegetable Samosas (Served with a spicy green chutney)
– Mixed Vegetable Pakora (Served with mango chutney)

Main

– Chicken Curry
– Cauliflower Bhaji with Potatoes
– Boiled Rice
– Freshly made Nan

 
Dessert

– Phirni ground rice pudding

 

CROSSFIT CLASSES: 

Performance

A. Every 2 minutes, for 10 minutes (5 sets):
– Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

– Followed by one set of:
Back Squat x Max Unbroken Reps @ 85%

– Athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over
B. Every 4 minutes, for 20 minutes (5 sets) for times:
Row 300/250 Meters
20 Walking Lunges with 32/24 kg KB Farmer’s Carry

—————————————————————————

Fitness:

A. Every 2 minutes, for 12 minutes (6 sets):
– Back Squat
*Set 1 – 10 reps
*Set 2 – 10 reps
*Set 3 – 8 reps
*Set 4 – 8 reps
*Set 5 – 6 reps
*Set 6 – 6 reps
Add weight every set.

B. Every 4 minutes, for 20 minutes (5 sets) for times:
Row 300/250 Meters
20 Walking Lunges with 32/24 kg KB Farmer’s Carry

 

BOOTCAMP RX CLASS: 

Chipper- For Time: 
800m Run
25 OH Lunges w/ plate (35/25)
50 Situps
800m Run
50 DUs
800m Run
25 OH Lunges w/ plate (35/25)
50 Situps
800m Run

MyZone: Pace/ Yellow

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