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Tuesday February 17, 2015 CrossFit Stapleton- Denver, CO

Would you be interested in hosting the next Wine & Dine?!

We are looking for a host house for the next Wine & Dine Night (March 7th)… 

Indian-Cuisine-Thumbnail

The ideal host house: 

– Has a kitchen/dining area that will hold up to 18 people fairly comfortably

– Will give Tay access to their kitchen from 4-10pm on Saturday March 7th

The next Wine & Dine Theme will be Indian Cuisine!

If you are interested in hosting please contact Tayler@CrossFitStapleton.com ASAP!

BONUS- If you host you receive the night you host free as well as an additional Wine & Dine night!

 

CROSSFIT CLASSES: 

A1. Close-grip bench –  5, 4, 3, 2, 1 – rest 90 sec
A2. Bent barbell row – 8, 8, 8, 8, 8 – rest 90 sec
5 min AMRAP @70-80%
10 Chinups
10 Push press – 75#

– Rest 5 minutes

5 min AMRAP @70-80%
10 SDLHP – 75#
10 Box jumps – 24/20″

 

BOOTCAMP RX CLASS: 

WOD
AMRAP 15
15 Wallballs (20/14)
5 Pushups
15 KB Swings (55/35)
5 Pushups
15 Burpees
5 Pushups
150m Run or Row

MyZone: Pace/ Yellow

Rest 3-4 Minutes, then…
12 Minutes: Roll the Dice
1= DB Thrusters (30/20)
2= Russian Twists per side (30/20)
3= Squats
4= Abmat situps
5= Ball Slams (30/20)
6= Burpee Pull-ups

1 or 2 = 5 reps
3 or 4 = 10 reps
5 or 6 = 15 reps
MyZone: Pace/ Yellow

*Roll one dice first, then the second. Coach to roll to keep it at a quick pace.

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