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Tuesday December 20, 2016 CrossFit Stapleton- Denver, CO

give_back

The Week of Giving

Monday 12/19 – Wednesday 12/21

CFS Members can gift Two Weeks Free to non-CFS members!!!!

Thursday 12/22 – Saturday 12/24 

CFS Members can Buy 50% off any memberships to gift to non-members!!!!

If you are interested, Please contact Tayler: text: 315-489-7445, email: Tayler@crossfitstapleton.com, or in person and she will create a custom gift card for your gift!!!!

*Requests for these discounts must be submitted to Tayler by the deadline date*

**These Gift Cards must be claimed NO LATER than January 31, 2017**

 

 

CROSSFIT CLASSES:

Performance-

A. Get Gymnasty:

Take 10-15 minutes to work with your coaches on any gymnastics skills you’ve been

working to master – rope climbs, muscle-ups, pistols, etc….

B. “Cindy”

Complete as many rounds as possible in 20 minutes of:

5 Pull-Ups

10 Push-Ups

15 Squats

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Fitness-

A. Get Gymnasty:

Take 10-15 minutes to work with your coaches on any gymnastics skills you’ve been

working to master – rope climbs, muscle-ups, pistols, etc….

B. “Cindy” – 20min AMRAP:

5 Ring Rows

10 Push-Ups

15 Squats

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Competition-

A. Five rounds for time of:

8 Chest-to-Bar Pull-Ups + 4 Deadlifts (315/215 lbs)

10 Kettlebell Thrusters (24/16 kg)

15/10 Calories on the Rowing Machine

Rest until the 15 minute mark then. . .

B. Five rounds for time of:

10 Burpee Box Jump Overs (24”/20”)

15 Wall Ball Shots (30/20 lbs)

20 Double Unders + 8 Toes-to-Bar

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BOOTCAMP RX CLASS:

A. 3 Rounds – NFT:

3 Wall Walks (nose facing)

6 Hollow Holds (w/ :02 pause at the top)

9 Superman Holds (w/ :02 pause at the top)

12 Shoulder Taps (in HS Hold)

B. “Cindy”

Complete as many rounds as possible in 20 minutes of:

5 Pull-Ups

10 Push-Ups

15 Squats

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