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Tuesday September 26, 2017 CrossFit Stapleton- Denver, CO

TICK, TOCK…. TICK, TOCK……

Register Before IT IS TOO Late!!!!!

Image result for tick tock

2nd Annual CFS Pumpkin Games!!

Get Your Teams of 4 and Get Registered!!

DETAILS

Register as a full team (4 people, 2 guys/2 girls) 

$150/team 

OR register as a ‘free agent’ and you will be placed on a team! 

In Addition!

Volunteer/Judge/Etc. Registration is also open!!  

More Pumpkin Games Details on the Whiteboard!! 

Or Ask any of the Coaches!!

FRIDAY September 29th IS THE LAST DAY TO REGISTER!!!!!!!

Happy Tuesday!!!!!

 

 

 

CROSSFIT CLASSES:

Performance-

A. Every 90 seconds, for 18 minutes (12 sets):

Hang Snatch x 1 rep

– Build as you go, but make sure the focus is on proper technique and mechanics as

you build.

B. Every minute, on the minute, for 10 minutes, complete:

5 Burpee Box Jump-Overs (24/20)

5 Toes to Bar

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Fitness-

A. Every 90 seconds, for 18 minutes (12 sets):

Hang Power Snatch x 2 reps + 1 Overhead Squat

– Find a weight you can control below parallel and work with that for all 12 sets.

B. Every minute, on the minute, for 10 minutes, complete:

5 Burpees

5 Box Jumps

5 Knee Raises (as strict as possible)

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Bumper’s Club – TBD

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BOOTCAMP RX CLASS:

A. Every minute, on the minute, for 10 minutes (10 sets), complete:

3 Burpees

3 Ball Slams

3 Toes to Bar

B. Every :90 for 9 minutes (6 sets), complete:

100m Sprint

10 (5/arm) KB Snatches

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KIDS TRAINING:

A. Strength/Skill – Power Snatch:

3 x 8 (increase load if you can!)

B. 8min EMOM:

3 Hang Power Snatches

6 Box Jumps

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