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Tuesday March 3, 2015 CrossFit Stapleton- Denver, CO

2 More Spaces Available for March’s Wine & Dine Night!!

Indian-Cuisine-Thumbnail

Register by clicking this link:
https://crossfitstapleton.sites.zenplanner.com/event.cfm…

The Theme this month is Indian Cuisine.

The event will be held at The DiPretoros’s Home on Saturday March 14th from 6pm-10pm.

The Cost will be $85/Couple (or 2 friends- $42.50/person)

The registration link will be posted here on Facebook and well as on the CFS blog Saturday at Noon sharp! These events usually sell out fast so be ready to sign-up at noon!

We will be opening this up to 7 couples (14 total people)…

 

Indian Menu

Starter

– Vegetable Samosas (Served with a spicy green chutney)
– Mixed Vegetable Pakora (Served with mango chutney)

Main

– Chicken Curry
– Cauliflower Bhaji with Potatoes
– Boiled Rice
– Freshly made Nan

Dessert

– Phirni ground rice pudding

 

CROSSFIT CLASSES: 

Performance

A. Every 2 minutes, for 20 minutes (10 sets):

Snatch x 1 rep

Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 90, 90+, 95, 95+

 

B. Complete as many rounds and reps as possible in 6 minutes of:

6 Snatches (155/105 lbs)

30 Double-Unders

 

Fitness

A. Every minute, on the minute, for 21 minutes:

Minute 1 – Bulgarian Goat Bag Swings x 8 reps @ 2011

Minute 2 – Supine Leg Curl with Med Ball x 8 reps

Minute 3 – Tempo Push-Ups x 10-12 reps @ 1111

 

B. Complete as many reps as possible in 6 minutes of:

12 Alternating Single-Arm DB Snatches

24 Jumping Lunges

 

BOOTCAMP RX CLASS: 

WOD- AMRAP 8min:

15 Goblet Squats (45/35)

10 Toes to Bar

20 Mountain Climbers

MZ: Sprint/ Red

Rest 2… then…
AMRAP 8

15 Weighted Walking Lunges (with dumbbells: 30/20)

10 DB Thrusters (30/20)

20 Abmat Situps
MZ: Sprint/ Red

Rest 2…then…

 

AMRAP 8

15 Box Jumps (24/20)

10 HR Pushups

20 V-ups
MZ: Sprint/ Red

 

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