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Wednesday November 12, 2014 CrossFit Stapleton- Denver, CO

CFS Monthly Newsletter – November

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What is up this month?

1st annual Stapleton Cup

Coming soon – MYZONE 

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Nutrition Happenings  

Click HERE for the full newsletter

 

CROSSFIT CLASSES:

“The Sevens”- 7 rounds for time of:

7 Handstand push-ups

7 Thrusters (135#/95#)

7 Knees-to-elbows

7 Deadlifts (245#/165#)

7 Burpees

7 Kettlebell swings (2 Pood/1.5 Pood)

7 Pull-ups

-40 min cap-

Notes: Newer athletes should scale down the weight, reps and rounds as needed to focus on continual movement. Scale the HSPU to Lseated DB press if needed.

 

BOOTCAMP RX CLASS: 

WOD – for total time (intervals in between long row/run):

Buy-in – 800 Run, then:
3 Rounds
10 T2B (sub K2E or K2C or levers from ground)
10 Ball Slams (30/20)
1:00 REST

3 Rounds
10 Ball Slams (30/20)
10 HR Pushups
1:00 REST

3 Rounds
10 HR Pushups
10 T2B
Cash out: 800 Run

 

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