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Wednesday November 14, 2018, CrossFit Stapleton – Denver, CO

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Nov

Wednesday November 14, 2018, CrossFit Stapleton – Denver, CO

SUPPLY DRIVE ALERT 

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It is THAT time of year again. CFS Supply Drive!!!
For the last three years we have competed AMs vs. PMs vs. Bootcampers in an annual supplies drive and it has been SO helpful!
THIS year we will be simplifying the process and competing AM vs PM ONLY!
Teams are as follows: 
AMs – 
5 / 6 / 9:30AM CrossFit Classes
5:30AM Bootcamp RX Classes
PMs – 
Noon / 5 / 6PM CrossFit / Barbell Classes
Noon / 5:30PM Bootcamp Classes
There will be TWO buckets READY to be filled starting November 19TH! We will have THREE FULL weeks to bring in supplies / soaps / sanitary products / etc. to help support the families involved with the Critical Needs Program through McAuliffe International School !
We will close out the competition at our holiday party (you can bring any final / additional items to this party on December 8TH!).
Items we would LOVE to collect: 
– Toothpaste
– Tooth Brushes
– Shampoo / Conditioner
– Soap
– Razors
– Deodorant
– Womens tampons / pads
– Shaving Cream
– Dental Floss
– Cleaning Products (household)
– Etc.
A Few Suggestions/Thoughts: 
– Please bring in non-commercial sized items (IE: something we can easily fit into bags for these families to take home!)
– We can break apart ‘bulk’ individual items (toothbrushes / soap bars / etc) if bought in large packs together
– Amazon is a GREAT place to find inexpensive toiletries that work well for this drive AND you can ship them RIGHT to the gym (3700 Havana St. #218 Denver, CO 80239)*
*If you ship to the gym please NOTE what class you are ordering for on package (IE: AM or PM) so your team can get proper credit!
We will score this comp on TOTAL weight !!!!!!! We will complete our final weigh in at the holiday party on Saturday December 8TH and crown our winning team!

CROSSFIT CLASSES: 

Performance- 

A. Three sets of:
Pause Deadlift x 6 reps
(pause for 2 seconds at mid-patella, then extend to full hip and knee extension; reset before each lift; start sets around 60% of 1-RM and build by feel)
Rest 60 seconds
50-Foot Handstand Walk (or 20-30 Handstand Shoulder Taps)
Rest 60 seconds

 

B. Two rounds for time of:
800 Meter Run
42 Kettlebell Swings (55/35#)
24 Pull-Ups

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Fitness-

A. Three sets of:
Deadlift x 8 reps
Rest 60 seconds
20-30 Handstand Shoulder Taps (OR 30-40 Plank Shoulder Taps)
Rest 60 seconds

 

B. Two rounds for time of:
800 Meter Run
42 Russian Kettlebell Swings (Go heavier than usual!)
24 Ring Rows 

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BOOTCAMP RX CLASS:

A. 3 Rounds 

A1. 10m KB Front Rack Walking Lunge (HEAVY!)

A2. 10m Sled Push (Low Handles)

A3. 10m Reverse Sled Drag

– 3 Rounds 

 

B. 2 Sets:

40 Knee Banded Hip Thrusts 

10 Goblet Jump Squats

10 Banded Deadlift 

 

C. For Time:

Assault Bike 1.5 Miles 

20 Burpee Box Jumps

50 HSPU/Seated Dumbbell Press

20 Burpee Box Jumps

Assault Bike 1.5 Miles

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