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Wednesday November 30, 2016 Stapleton- Denver, CO

save-the-date-for-our-annual-christmas-party-1

CFS Christmas Party!!

December 15th 6-9pm!!

First Drink is On US!!

There will be some yummy food to eat and the Best company to mingle with!

We will have a raffle for ONE MONTH FREE given by the end of the night! Wahoooooo!!! You can’t win if you don’t come!!

More details to come!!

 

CROSSFIT CLASSES:

Performance-

A. Every 3 minutes, for 15 minutes (5 sets of):

Deadlift x 3 reps

– Build no heavier than mechanical failure. If you begin to lose positioning or proper

mechanics, terminate the set immediately.

B. Complete as many rounds and reps as possible in 15 minutes of:

Ground to Overhead x 10 reps (135/95 lbs)

100 Meter Run

Burpee Pull-Ups x 10 reps

100 Meter Run

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Fitness-

A. Every 3 minutes, for 15 minutes (5 sets of):

Deadlift x 5 reps

– All 5 sets at 50% 1RM

B. Complete as many rounds and reps as possible in 15 minutes of:

Ground to Overhead x 10 reps (135/95 lbs)

100 Meter Run

Burpee Pull-Ups x 10 reps

100 Meter Run

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BOOTCAMP RX CLASS:

A. 20min AMRAP:

10 Toes to bar

300 Meter Run (little loop)

10 Burpees

100 Double Unders

B. Coaches Choice – Core Cash-Out

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