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Tuesday November 1, 2016 CrossFit Stapleton- Denver, CO

2ND ANNUAL CFS FOOD DRIVE WOD OFF

Starts TODAY!

IMG_0977

 Last year’s Domination!

TOTAL – 567# (Lets Crush That This Year!) 

Details: 
As a gym, we are going to come together once again (in good clean competition of course!) and gather premium/hard to come by food pantry items for the MCAULIFFE MIDDLE SCHOOL food pantry.
This Competition Begins on November 1st and ENDS on Thanksgiving Day!
 
There will be TWO competitions happening at once:
Total poundage contest between AMs (5/6/9:30am) & PMs (Noon/5/6/7PM) & Bootcampers
&
Total poundage as a gym
 
Scoring will follow the following structure (team WOD):
  • On Thanksgiving Day CFS Coaches will add up each team’s TOTAL collections in pounds!
  • The WINNING team will get to come together and WRITE (with the help of a coach) a brutal WOD for the two losing teams… Let’s hope Bootcamp doesn’t win!!! Us CrossFitters will be in some trouble if we have to do a bootcamp WOD!
  • This WOD will be completed by the two losing teams/classes the following Monday (11/16/15) in the regular scheduled classes.
For the overall gym WOD, There are three tiers!
  • Bronze: If we as a gym collect over 300# of food, CFS will provide coffee for the entire class after our Thanksgiving Day WOD. (Bronze Level)
  • Silver: If we as a gym collect over 400# of food, CFS will provide coffee AND and light breakfast (bagels/donuts/etc) for the entire class after our Thanksgiving WOD. (Silver Level)
  • Gold: If we as a gym collect over 500# of food, CFS will do all of the above, as well as $0.50/#  of the amount of food collected and donate that amount to the food pantry.
ALL PROCEEDS WILL BE DONATED TO THE MCAULIFFE MIDDLE SCHOOL FOOD PANTRY!!  So, please, grab a few extra items when you are at the grocery store and help us feed some families in need in our community!  Thanks in advance for your generosity!  

Here are some specific PREMIUM/Hard to Come by Items the Pantry would like:

Toiletries (shampoo/soap/toothpaste/etc)

Laundry Detergent 

Toilet/Facial Tissue 

Household cleaners

Canned proteins (tuna, chicken, etc)

 

CUTOFF: Thursday 11/24/15 

 

CROSSFIT CLASSES: 

Performance-

A. Take 12-15 minutes and build to a heavy, but not necessarily 3-RM Deadlift

B. In teams of two, alternate rounds and complete 7 rounds each of:
5 Deadlifts*
5 Chest-to-Bar Pull-Ups

*Load with approximately 65-70% of today’s heavy triple from part A.

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Fitness-

A. Take 12-15 minutes to cycle through:

5X5 Deadlift @ 22X2

B. In teams of two, alternate rounds and complete 7 rounds each of:
5 Deadlifts (light)
5 Elevated ring rows

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Competition-

A. Every 2 minutes, for 6 minutes (3 sets):
Power Clean x 2 reps

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
Power Clean x 1 rep

Immediately followed by…

Every 2 minutes, for 8 minutes (1 sets):
Clean x 1 rep

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets):
Clean Pulls x 2 reps

 

B. For completion:
400 Meter Plate Carry (Bear Hug)

– Go heavy, and take your time. WALK, do not run. The point is to accumulate time under tension and strengthen your posterior chain, so embrace the slow grind of the walk and don’t get in a hurry.

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BOOTCAMP RX CLASS:

A. 14min AMRAP (in teams of two):

10 KB SDHP (55/35)

15 Toes to bar

20 Mountain Climbers

  • Partner 1 cycles through an entrie round while P2 rests.

B. Partner Core Fun – 3 Rounds:

P1 – Holds High Plank :45

P2 – AMRAP Sit-ups

Score = total sit-ups

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