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Tuesday November 20, 2018, CrossFit Stapleton – Denver, CO

19
Nov

Tuesday November 20, 2018, CrossFit Stapleton – Denver, CO

HOLIDAY PARTY ALERT! 

Image result for holiday party gif

MARK YOUR CALENDARS – DECEMBER 8TH (6-8PM) 
Please join us this holiday season AT THE GYM for our FIRST EVER Holiday Potluck!
CFS will provide the PROTEIN and YOU will provide your BEST Appetizer, Side Dish, OR Dessert. We will be releasing a sign-up sheet as we get closer to the event.
 
Music – Drinks – FESTIVE SWEATERS – Games – AMAZING FOOD – Family Fun!
MARK THIS DOWN ASAP: 
DECEMBER 8TH
6-8PM
NO NEED FOR A BABYSITTER… KIDS ARE WELCOME AND ENCOURAGED!
We will have the bootcamp room prepped and ready for the kids (games / movies / etc).

CROSSFIT CLASSES: 

Performance- 

A. Complete as many rounds and reps as possible in 30 minutes of:

400 Meter Run

10 Strict Pull-Ups

20 Alternating Reverse Lunges with Farmer’s Carry (24/16 kg KBs)

40 Air Squats

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Fitness-

A. Complete as many rounds and reps as possible in 30 minutes of:

400 Meter Run

10 Pronated Grip Ring Rows 

20 Alternating Reverse Lunges (bodyweight) 

30 Air Squats

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Bumper’s ClubTBD

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BOOTCAMP RX CLASS:

A. 4 Rounds:

Banded Goblet Squat (band goes around feet, through handle, back around feet)

Stone to Shoulder + 30 sec bear hug hold

 

B. 3 Rounds:

15 Tall Banded Hip Thrust 

10 Banded Goodmorning @ 51X1

30 sec/leg Single Leg Wall Sit 

 

C. For Time:

750m row buy in

42-30-18

Weighted Sit Up

21-15-9

Floor Press

5-3-1

Wall Walk

750 meter row cash out

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