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Thursday September 28, 2017 CrossFit Stapleton- Denver, CO

We are extending registration 1 week!!

You have until Friday 10/6 NOW!!! 

Take Note of the Changes Below for the Pumpkin Games Registration!!

-Moving back to 2016 registration method (1 guy/1 girl) 

-Register in pairs (Guy/Girl) and the staff will match you up in EVEN 4 person teams!

-We need at least 8 teams (32 athletes) to make this happen 

-Remember ALL the Money we make will be out towards NEW equipment for the box  

-Grab a buddy and register at the whiteboard! 

 

 

CROSSFIT CLASSES:

Performance-

A. Three sets of:

Barbell Loaded Alternating Reverse Lunges x 8-10 reps each leg @ 20X1

Rest 2 minutes

Weighted Pull-Up x 2-3 reps

Rest 2 minutes

B. Three rounds for time of:

10 Thrusters (135/95 lbs)

20 Pull-Ups

400 Meter Run

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Fitness-

A. Three sets of:

Reverse Lunges x 8-10 reps each leg @ 40X1

Rest 2 minutes

Jumping Pull-up Negatives OR Elevated Ring Rows @ 20X1

Rest 2 minutes

B. Three rounds for time of:

10 DB Thrusters

20 Ring Rows

400 Meter Run

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Bumper’s Club – TBD

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BOOTCAMP RX CLASS:

A. Three Rounds – For Time:

10 DB Thrusters

20 Pull-Ups

500m Run

500m Row

B. 5min AMRAP:

10 (5/leg) Walking Lunges (BW)

5 Burpees

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KIDS TRAINING:

A. Strength/Skill – Jumping Pull-up Intro:

Accumulate 10-15 SOLID jumping pull-ups @ 22X2

B. 10min AMRAP:

10 DB Thrusters

5 Ring Rows

200m Row

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Looking to get a run in for a good cause this weekend?! 

 Justice Run 2017 – PDF info

For more details and to get registered visit the website:

HERE

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