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Wednesday November 26, 2014 CrossFit Stapleton- Denver, CO

Don’t forget – Thanksgiving Week Schedule Changes!

snooop

Turkey Time is almost here

We have plenty to be thankful for this year and we want to give thanks to all of our athletes! We hope you enjoy Thanksgiving with your friends and family.  The updated schedule is:

Thanksgiving Day: 
Only class of the day will be at 8:30am, special WOD

– Please sign into ZenPlanner!

Friday after Thanksgiving:
Only classes will be 6am, 9:30am and 4pm
No 5:30am BootcampRX

Saturday and Sunday classes will run as normal.

Please make sure to sign in to Zen Planner for all classes as we want to make sure we have enough Coaches on hand for the larger class sizes.  Thanks in advance.

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NUTRITION HAPPENINGS

– Nutrition 101 Seminar –

Saturday, December 6

Save the date! This intro seminar is FREE to all athletes and will take place from 9:30am to 11am.

Check out additional details or register HERE.

 

– Speciality Seminar –

mealprep

 

 

 

 

 

 

Saturday, December 13

This will be a Meal Prep Workshop where you will learn how to successfully prep easy breakfast, lunch and dinners in advance!

Including:

Freezer family dinner
Make ahead lunches (great work work)
Breakfast ideas to get you through the week

The cost of this seminar is $20 and you can register HERE.

CROSSFIT CLASSES: 

 

Around the World

1 minute airdyne  (Kcals)

1 minute Plank hold (no score)

1 minute row (Kcals)

1 minute Farmers walk (30m down/back = 1)

1 minute Double Unders

1 minute AbMat situps

 

x6 Sets

Score= Total Reps 

 

 

BOOTCAMP RX CLASS: 

Interval WOD 5 sets

 

150 M Sprint (set up cones outside / could sub row if cold)

15 Ball Slams (30/20)

10 HR Pushups

5 Toes to Bar (sub knees to chest on bar or levers from ground)

Rest 1 minute in between sets
*Interval is designed for an ALL OUT 100% effort…be strict on pushups

*Jogging is not an option

*Record score for each set, goal is to maintain time within 5-10 seconds

 

Rest 5 … then… CASHOUT

100 Abmat sit ups for time – write score up on board

 

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