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Tuesday August 11, 2015 CrossFit Stapleton- Denver, CO

Summer Cookout Wine & Dine

Only a few spots left… Lets fill them up!

CLICK HERE TO REGISTER

August’s Theme will be Summer Cook Out

This event will be held at the Auerbach’s (Scott/Michelle) house!! 

AsianRibs-1-5-630

DINNER Menu:

Chinese 5 Spice Pork Ribs & Chicken Thighs

Tangy Asian Slaw

Classic Baked Beans

Mojito Watermelon Salad

DESSERT MENU:

Grilled Honey Glazed Pineapple & Coconut Ice Cream

REGISTRATION IS NOW OPEN!

PRICE IS $100/COUPLE ($50/EACH)

CROSSFIT CLASSES: 

Performance-

A. Every minute, on the minute, for 12 minutes, perform:
Clean x 2 reps
(build over the course of the 12 sets to today’s heavy double)

B. Every minute, on the minute, for 12 minutes, perform:
10 Kettlebell Swings
5 Burpees

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Fitness-

A. Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 45 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds

B. Every minute, on the minute, for 12 minutes, perform:
10 Kettlebell Swings
5 Burpees

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BOOTCAMP RX CLASS: 

WOD – 3 Rounds for Total Reps:
1 Minute Pullups
1 Minute Toes to Bar
1 Minute Prison Squats (45/35)
1 Minute Rest
MyZone: Pace/ Yellow

Rest 3-4 minutes… then…

3 Rounds for Time:
400m Run
40′ Overhead Walking Lunges
20 DB Push Press (30/20)
MyZone: Pace/ Yellow

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