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Tuesday September 22, 2015 CrossFit Stapleton- Denver, CO

CONGRATS TO OUR MY ZONE CHALLENGE WINNERS

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Overall Top 10 Finishers/Prize Choice after drawing : 

1 – Mike B (3rd pick = Richard James Jura made Cutting Board)

2 – Sarah M

3 – Jason A (6th pick = 4 personal training Sessions with Emilio)

4 – Lauren T 

5 – Bradley C (2nd pick = 1 month FREE unlimited membership)

6 – Sabina F (1st pick = 4 week food prep package with Tay!)

7 – Robert R (5th pick = Kill Cliff Box)

8 – Jennifer J

9 – Terry C 

10 – Amy S 

 Amy, Terry, Jenn, Lauren, and Sarah… we have prizes waiting for you at the gym!! 

Please come pick them up next time you are in.

CONGRATS AGAINT TO ALL OF OUR COMPETITORS

 

CROSSFIT CLASSES:

Performance/Fitness

A. Three sets of:

Front-Racked Alternating Lunges x 8-10 reps each leg @ 2011

Rest 60-90 seconds

Turkish Get-Ups x 2-3 reps each arm

Rest 60-90 seconds

Side Planks x 30-45 seconds each side

Rest 60-90 seconds

B. Complete as many rounds and reps as possible in 5 minutes of:

Burpees (to 6” target) x 7 reps

Alternating Dumbbell Rows from the Plank x 5 reps (each arm) (30#/20#)

Dumbbell Thrusters x 7 reps

– Rest two minutes and then repeat.

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BOOTCAMP RX CLASS: 

A. Team Pace 85-90% Aero: 12 Minutes – Teams of 3 “Roll the Dice” 
1= DB Weighted Squats (30/20)
2= DB Push Press (30/20)
3= Bicycle Crunches
4= Supermans
5= V-ups
6= Burpees
1 or 2 = 5 reps
3 or 4 = 10 reps
5 or 6 = 15 reps
– Rest 6-8 min.
B. Pace 85-90% Aero: 5 Rounds for Time:
150m Run
40′ Walking Lunges
40 Mountain Climbers
10 Push-ups
40′ Walking Lunges
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