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Wednesday October 11, 2017 CrossFit Stapleton – Denver, CO

PUMPKIN GAMES ANNOUNCEMENT!

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WE HAVE BOTH GOOD AND SAD NEWS
Lets start with the sad… 
We tried our best to fill out the roster for the 2017 Pumpkin Games. Unfortunately we were unable to pull together our 8 team (minimum) requirement. We have so many of athletes out of town on 10/21 and unable to compete. A date change was heavily requested!
Now the good.. 
The staff and I discussed our game plan and decided we will would LOVE to still host an in house competition this year for you all! We want to move the Pumpkin Games to Saturday 12/9 – The 2017 Snowball Games! We also will have our CFS Holiday party (remember how fun that was last year!?) that evening on the 9th so we can have a FULL CFS Day of fun.
To make things EVEN MORE exciting…
We are launching a 5 week lead-up nutrition challenge (similar to the May Challenge) that will begin  as a gym (free entry!) on November 1st and end the day of our Holiday Party/Comp Day (12/9).
With the nutrition challenge, the Snowball Games and the Holiday party EVERYONE from the gym can get involved on the 9th in some way, shape, or form… it will be an AWESOME DAY!
More about the ‘Snowball Games’…
The competition will now be ‘doubles’ (girl/guy). More teams = more competition & fun.
You are welcome to keep your current Pumpkin Games buddies if you choose to, OR you can register as individuals and we will pair you up with someone.
Register on the whiteboard as a male/female doubles team – OR register and an individual and the coaches will assign you a legit partner in crime for 12/9!
Please mark your calendars for the December 9th!! This comp will be quick and oh so fun – we plan to be wrapped up by 1PM at the latest – so we have time to get home, relax and get our party hats on for that evenings CFS holiday party!!
More details to come, but we wanted to give you a heads up on our plans.
Looking forward to an awesome event.
#snowballgames #registertoday

 

CROSSFIT CLASSES:

Performance-

A. Four sets of:
Single-Arm Dumbbell or Kettlebell Press x 4-6 reps @ 21X1
Rest 60 seconds
Kettlebell Swings x 25 reps
Rest 60 seconds

B. Three rounds for time of:
10 Power Cleans (135/95 lbs)
20 Push-Ups
40 Double-Unders

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Fitness-

A. Four sets of:
Single-Arm Dumbbell or Kettlebell Press x 6 reps @ 21X1
Rest 60 seconds
Kettlebell Swings x 20-25 (unbroken) reps
Rest 60 seconds

B. Three rounds for time of:
10 Hang Power Cleans
10-20 Push-Ups
:30 DU Attempts!

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BOOTCAMP RX CLASS:

A. Three rounds for time of:
10 KB Snatches (5/arm)
20 Push-Ups
30 DUs

500m Run (7/11 and back)

B. 5min AMRAP:

15 KB Swings

15 Sit-ups

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KIDS TRAINING:

A. Strength/Skill – Kettlebell Fun!

  • Review Russian KB Swings & American Swings

 

B. WOD – For Time – 21 – 15 – 9 :

Kettlebell Swings

Sit-Ups

Singles

 

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