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Thursday September 8, 2016 CrossFit Stapleton- Denver, CO

Steve’s Club Denver – Annual Fundraiser!!!

Silent auction, beer, and good times to benefit Steve’s Club Denver.  Auction items will include coaching from gymnast and Games athlete Maddy Curley, art from Thomas Evans, mountain lodging, and much more. Come and find out how Steve’s Club Denver is changing the lives of youth through fitness, mentorship, and nutrition.

Station 26 Brewing – 7045 East 38th Avenue, Denver, CO 80207 – View Map

STATION

Buy tickets ahead of time through the Eventbrite link or at the door. Admission ticket includes 2 drinks. Food will be available for purchase from Basic Kneads Pizza. Our thanks to them and Station 26 for donating proceeds from their sales to Steve’s Club Denver.

This annual fundraiser follows a year of dedication to athletes and expansion of the programming to more kids and more gyms in the Denver area. With further support from this community, Steve’s Club look to strengthen more athletes, train more coaches, and fund our advanced athletes on their way to becoming certified coaches. Put another way, we look to take what has already worked very well and make it even better.

 

CROSSFIT CLASSES:

Performance-

A. Front Squat:
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight;
Rest 2-3 minutes between sets and work on mobility to prepare for Part B.

B. Two sets for time of:
Row 500 Meters
30 Ring Dips
20 Toes to Bar
Rest 4-5 minutes between sets

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Fitness-

A. Front Squat:
5×5 (increase load – only if form and midline stay locked in!)
Rest 2-3 minutes between sets and work on mobility to prepare for Part B.

B. Two sets for time of:
Row 500 Meters
30 Push-Up
20 K2C or Sit-ups
– Rest 4-5 minutes between sets

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BOOTCAMP RX CLASS:

A. Four sets for time of:

Run 500 Meters
30 Push-Up
20 K2C or Sit-ups

    10 Goblet Squats
– Rest 5 minutes between sets

B. Cash-out:

Team sled pull around the big building!

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