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Wednesday September 28, 2016 CrossFit Stapleton- Denver, CO

VOLUNTEERS NEEDED! 

volunteers-needed1

We are looking for a few volunteers to help us judge, run, and organize our upcoming Pumpkin Games Event. 

Event will be from 8AM-2PM on Saturday 10/15

Please email Tayler@crossfitstapleton.com if you are interested in helping out!!!

Available ‘positions’ include: 

– Judge 

– Equipment crew (setting up/tearing down for each WOD)

– Scoring/Athlete Check-in Table

– Random other ‘tasks’

Let Tay know in your email what position/positions you are interested in and what your time availability looks like for that day! We will provide you with coffee and breakfast on the day of the event.

Thank you in advanced for your help!!!

PS- We will be holding a ‘Pre-Comp’ meeting on Friday (10/14) at 6PM at the gym to discuss WOD standards, the flow for the day, and any other items necessary to ensuring the event goes awesome. All judges and helpers will be highly encouraged to attend this! 

CROSSFIT CLASSES: 

Performance-

A. Four sets of:
Back Squat x 6-8 reps @ 30X1
(challenge yourself, if you achieve 8 reps, you must increase the weight)
Rest 90 seconds
Wall Slides x 5 reps @ 3030
Rest 90 seconds

B. Complete as many rounds and reps as possible in 12 minutes of:
10 Burpees
20 Alternating Reverse Lunges with KBs or DBs
30 Double-Unders

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Fitness-

A. Four sets of:
Back Squat x10 reps @ 30X1 (LIGHT!)
Rest 90 seconds
Wall Slides x 5 reps @ 3030
Rest 90 seconds

B. Complete as many rounds and reps as possible in 12 minutes of:
10 Burpees
20 Alternating Reverse Lunges with KBs or DBs
:45 DU attempts

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BOOTCAMP RX CLASS:

A. 24 minute AMRAP:

15 Burpees

20 Walking Lunges

25 DUs

300m Row

B. 3 Rounds NFT:

10 Facedown Snow Angels

:60 High Plank

10 Face-up Snow Angels

:60 Hollow hold

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