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Wednesday March 19, 2014 CrossFit Stapleton- Denver, CO


Wednesday March 19, 2014 CrossFit Stapleton- Denver, CO


Did you miss the Muscle-Up clinic last Saturday?

Check out our pics from the clinic… The instruction was fabulous and we are looking forward to having more clinics in the future. Thanks David!


Check out for upcoming seminars…

Get i99 Fit

“Our system introduces gymnastics mobility, drills and skills to adult athletes in a dynamic nature to increase range of motion and the athlete’s natural ability to find the most efficient movement pattern. Our energetic and enthusiastic team of expert instructors will use a hands on approach to shaping the way you move. We utilize real time visual video analysis, kinesthetic position shaping and auditory cues to connect with you in the way you learn. Our core curriculum aims at increasing the adult athlete’s ability to perform gymnastics skills found in fitness competitions more efficiently. Our core skills include bar muscle-ups, ring muscle-ups, walking handstands, handstand push-ups, press handstands, and the mobility exercises needed to progress safely to mastery. Each skill is broken into 5 key phases designed to shape the hollow and arch positions required for the body to move as one unit instead of individual disconnected segments. In short you get i99 Fit!”



A. Deadlift- Build to a tough triple with perfect form

B. Muscle Up (Tech Work)
1min max HSPU or HR pushups
1min max KBS (1.5/1pd)
1min max wall balls (20#/14#)
1min max row (cals)
– Rest 2mins x 2 rounds



WOD #1- 4 Rounds For  Time: 

Suicide Sprint

10 Weighted Sit-Ups (30/20)

15 Ball Slams (30/20)

20 Russian Twists (30/20)

25 DUs


– Rest 5 minutes –


WOD #2:

‘Death By Burpees…”


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