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Tuesday November 22, 2016 CrossFit Stapleton- Denver, CO

ToyDrive

CFS is Participating in the Naughty or Nice Toy Drive!!

All Proceeds will go to Maple Star

Maple Star is a specialized foster care agency that provides safe, stable, and healing homes for abused and neglected children. We continually need foster parents that will care for and equip these children to live healthy and productive lives. The primary distinction between Maple Star and other agencies can be found in Maple Star’s foundational emphasis on physical and emotional healing.

Donations will begin in December. More information to come!!

CROSSFIT CLASSES:

Performance-

A. Take 20 minutes to build to today’s 1-RM Power Clean

B. Complete rounds of 21, 15 and 9 reps for time of:

Kettlebell Swings (32/24 kg)

Push-Ups

Pull-Ups

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Fitness-

A. Take 20 minutes to cycle:

3×8 Hang Power Cleans

B. Complete rounds of 21, 15 and 9 reps for time of:

Kettlebell Swings

Push-Ups

Ring Rows

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Competition-

A. Deadlift:

*Set 1 – 5 reps

*Set 2 – 4 reps

*Set 3 – 3 reps

*Set 4 – 2 reps

*Set 5 – 1 rep

Rest 3 minutes between sets.

Make all sets heavy, but achievable; MAKE EVERY REP SUCCESSFUL!

B. Complete as many rounds and reps as possible in 10 minutes of:

6 Front Squats (225/155 lbs – taken from the floor)

30 Double Unders

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BOOTCAMP RX CLASS:

A. 21-15-9-15-21:

Kettlebell Swings

Push-Ups

Ring Rows

400m row (between each 21/15/9 set.. 4 total!)

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