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Tuesday December 15, 2015 CrossFit Stapleton- Denver, CO

IMPORTANT ANNOUNCEMENT!!

fiction logo on paper 2

DUE TO WEATHER CONDITIONS… OUR HOLIDAY (super ugly sweater party) HAS BEEN MOVED TO A CLOSER LOCATION!!

 

WE WILL NOW BE MEETING (same time 7pm-9pm) AT FICTION BEER CO.

 

7101 E Colfax Ave, Denver, CO 80220

 

COME HUNGRY AND THIRSTY!

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CFS CARES – OH SO MUCH!!

giving tree
As a gym family, we care deeply about the community around us.  We work hard to give back to those in need and to spread holiday cheer wherever we can. For the past 3 years, we have worked in conjunction with the Critical Needs Committee at McAuliffe International School to identify and serve families in great need and to make their holidays a little brighter.
If you and your family are looking for a way to give back this year, please join us in granting wishes to local kids in need.  Feel free to choose one or more wishes to grant this year, share the holiday spirit and show the generosity of this CFS community!
Thank you ALL in advance.
Please see link below – this is where the magic happens!

McAullife Giving Tree

Please return all gifts to the gym by THIS Thursday, December 17th with a “number-letter code” from the sign up genius on the tag. 
We are so grateful for your generosity!  
Happy Holidays to you and your families!
– CFS Staff

CROSSFIT CLASSES: 

Performance-

A. Take 20 minutes to build to today’s 1-RM Power Clean

Complete rounds of 21, 15 and 9 reps for time of:

Kettlebell Swings (32/24 kg)

Push-Ups

Pull-Ups

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Fitness-

Four sets of:

Romanian Deadlift x 6-8 reps @ 3011

Rest 45 seconds

Turkish Get-Ups x 2 reps each arm

Rest 45 seconds

Strict Pull-Ups x 4-6 reps @ 2111

Rest 45 seconds

Complete rounds of 21, 15 and 9 reps for time of:

Kettlebell Swings

Push-Ups

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BOOTCAMP RX CLASS: 

WOD- 5 Rounds For Time:

Row 350

35 Double Unders

20 Push Ups

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NO BUMPER’S CLUB TODAY: 

Wave 3, Day 1 (Holiday Party – (NO CLASS TODAY) Max Effort

Box squat, 5×5 Reps w/ chain

Good mornings, 3×8 reps

Backwards sled drags, 8x20m @ 135# (3 plates)

Prowler Push, 30m on the 2min, 5 sets @ moderate weight

Weighted hip extensions, 3×14 reps @ 25# plate

 

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