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Thursday November, 13 2014 CrossFit Stapleton- Denver, CO


Thursday November, 13 2014 CrossFit Stapleton- Denver, CO


– 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 –


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!


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.

– December Wine & Dine Night – Mexican –

Host house: Dave & Michelle Rosenberg (thank you!)

Menu details will be released this Friday, so be ready to register if you are interested in attending

– the last Wine & Dine night sold out in 10 minutes! –

The link to register will be posted to our Facebook page and on the CFS website THIS Friday at NOON.



A.) Take 20 minutes to perform the following reps and sets of Front Squat:

*Set 1 – 3 reps @ 80-85%

*Set 2 – 2 reps @ 85-90%

*Set 3 – 1 rep @ 90-95%

*Set 4 – 3 reps @ 85-90%

*Set 5 – 2 reps @ 90-95%

*Set 6 – 1 rep @ 95-102%

*Set 7 – 6 reps @ 80-85%

Notes:  Rest 1-2 minutes between sets.  Make sure you prioritize quality depth and positioning!


Two sets for max reps of:

4 Minutes of Rowing (for cals)

3 Minutes of Ring Pushups with pause at the top

2 Minutes of Kettlebell Swings

*Rest 4 minutes


Notes:  Prescribed is rings level with the feet and 70/55 full KBS.  Scale the pushups to allow for big sets with no break in the midline as needed.  Turnout the rings at the top and feel your elbows lock out for each rep.  Scale the KBS to russian style for newer athletes, those with overhead issues or if you are working with a heavier weight than normal.



WOD – For Time:

800M Run or Row
20 Burpees
600M Run or Row
30 Burpees
400M Run or Row
40 Burpees
200M Run or Row
50 Burpees

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