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Monday January 12, 2015 CrossFit Stapleton- Denver, CO


Monday January 12, 2015 CrossFit Stapleton- Denver, CO

We will be rerunning the Specialty Nutrition class

from last month (Meal Prep) THIS Saturday

 (January 17th)


Now that the new year is upon us there is no better time then now to get your nutrition on track…

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


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

The cost of this seminar is $20

You can register HERE

Time to buckle down and get your nutrition on track before our MyZone 2015 Quick Start Challenge begins!

Click HERE to see our full menu of Nutrition offerings!





A. Every 2 minutes for 16 minutes (8 sets) – loads no greater than 85-90% of 1RM Snatch

Hang squat snatch x 2 reps

Loading per set (by %): 50,55,60,65,70,75,80,85


B. On a running clock, for 24 minutes:

EMOM 6 minutes – 8 Thrusters  (95/65#)

EMOM 6 minutes – 8 Pullups

EMOM 6 minutes – 8 Deadlifts  (225/155#) (

EMOM 6 minutes – 8 Strict Handstand Push-Ups




Interval WOD- means you should be hitting red or in upper 80ʼs in yellow

4 sets:

Row 500

40 Air Squats

30 sit ups

20 push ups

10 pull ups

rest = work

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