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Wednesday December 17, 2014 CrossFit Stapleton- Denver, CO


Wednesday December 17, 2014 CrossFit Stapleton- Denver, CO


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Get excited CFS! We are bringing you MORE classes… 

Starting next week we will begin our CFS Olympic Weightlifting Class with Coach Emilio

This class will be run Tuesday and Thursdays each week from 6:30-7:30PM

The Olympic Weightlifting class is specifically focused on improving the Olympic lifts: the Snatch, and, the Clean & Jerk.

 Each class consists of a breakdown of movement to develop precise form, execution, speed and strength of these highly technical movements.  The ultimate goal of the Olympic Weightlifting class is to improve explosive power generation, coordination and balance—all necessary skills to be successful in both CrossFit and general fitness.

Each class focuses on a specific lift and/or piece of the lift.  Our small class sizes allow for customized, individual instruction to all participants.

We utilize video and peer review on a daily basis–giving members instant feedback on their performance, lift-by-lift.

 For those interested in further developing their Olympic lifts, we encourage our athletes to participate in regional Olympic Weightlifting meets.

 Olympic Weightlifting class is available for both Introductory and Advanced levels—perfect for any athlete with a basic understanding of the Snatch and the Clean & Jerk.


You can sign up for this class now  in ZP … Treat this class like any other class at CFS.

It is included in the Unlimited membership and will count towards one of your days if you have a 3x/week CF membership.

Please email Tayler@CrossFitStapleton if you have any questions






Around the World- 7 Rounds of Heaven

1 minute Row (Kcals)

1 minute Plank Hold

1 minute DUs (sub = mtn climbers)

1 minute Farmers walk (each length= 1 rep)

1 minute AbMat situps

1 minute rest

x7 Sets



A) Pace 80-90%- Every Minute on the Minute for 10 Minutes:

8 KB Swings (24/16)

Max Abmat Sit-ups


B) Pace 80-90%- As Many Rounds as Possible in 17 Minutes:

100 Rope Jumps

20 Jumping Lunges

15 Wallballs (20/14)

10 DB Press (30/20)

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