RECOVERY IS IN! Pick up your bag ASAP... This will be sold out by the end of the week!
20 MINUTE A.M.R.A.P.
2 rope climbs
50 Meter farmers walk 55#/35# KB/hand … [Read More...]
Reminder that this time next Monday is our WOD for Warriors. Please check out this link and give till it
hurts. This is a worthy cause so let’s contribute the CFS way!
WOD FOR WARRIORS
A) OHS 5@70%, 5@85%, 3@90%, AMRAP @ 95%; Rest 3
B) Squat Snatch Take no more than 12 minutes to work up to a tough single.
4 Rounds for Time:
10 OHS (5 Alarm 135#/95#) (Habanero 115#/75#) (Spicy Lime 95#/65#)
Post METCON time and load used.
LAST CHANCE TO COMPLETE THE CLIENT SURVEY:
It is the … [Read More...]
Every Minute on the Minute Training Methodology
Back Squat 5@70%, 3@80%, 3@85%, AMRAP@90%; Rest 2-3
WOD- For Time
500 Meter Run
50 Goblet squats 55#/35#
50 OH Walking Lunges 25 each leg 45#/25#
500 Meter Run … [Read More...]
Beginning TODAY*, Denver Transit Partners (DTP) will start construction on Havana Street between Smith Road and 37th Avenue. Work is scheduled to be completed within 60 days. A complete closure of Havana Street at the railroad crossing between Smith Road and 37th Avenue will occur.
Northbound traffic on Havana Street (toward Smith Road) between Martin Luther King Jr. Boulevard and 37th Avenue will be prohibited. Northbound traffic is advised to find an alternate route to their … [Read More...]
Workout of the Day
A) Accumulate 5 minutes FLR (Front Lean Rest) No more than :20 second rest b/t breaks
21 KB Swings 55#/35#
21 Wall Ball Shots 20#/14#
15 KB Swings
15 Wall Ball Shots
9 KB Swings
9Wall Ball Shots
… [Read More...]
Foods you my want to incorporate in daily routine:
A) Floor Press 5@70%, 3@80%, 3@85%, AMRAP @90%; Rest 2-3
B) Deadlift Work up to a heavy 5 @ Touch and Go pace
Deadlift @ 75% 1 RM
Strict Burpee Box Jumps 24”/20”
Max Number of Ring dips OR Ring Push Ups in 3 attempts; Rest as needed … [Read More...]
10 C2B Pull Ups
20 Push Ups
30 Air Squats
40 Anchored ABMATS
Rest 3:00 (and add :20 seconds each set)
All About Nutrition For Kids
by RYAN ANDREWS | April 8th, 2013
Eating patterns built during childhood serve as a foundation for life. What we eat early on shapes brain development, metabolism, and overall health.
And right now, the top … [Read More...]
A) Power Snatch 2@70%-2@73%-2@76%--2@83%-2@87%-2@90%; Rest 2-3
7 Rounds For Time:
3 Power Snatches 70% 1RM
7 Lunge Jumps (alternating with each leg=1) … [Read More...]
It is the goal of CrossFit Stapleton to have each member become a raving fan. In order to achieve this, we need to measure how well we are serving your individual needs and goals at CFS. Please take a few moments and complete the evaluation by clicking on the link below. Not only will you help us to better serve you, but CFS will contribute $1 for every completed survey to XYZ Local Charity. Your individual viewpoint is important to us, and we really appreciate your feedback.
What’s your best … [Read More...]
Workout of the Day
OHS 5@70%, 5@75%, 5@80%, A.M.R.A.P. @ 85%; Rest 3:00
5 rounds for time of:
400 meter run
15 Overhead squats (95 lbs)
All About Fish Oil
by RYAN ANDREWS | May 31st, 2010
What is fish oil?
Fish oil is, well, oil from fish.
It’s rich in two specific groups of omega-3 fatty acids known as docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). DHA and EPA, along with alpha-linolenic acid (ALA), found in things like flax and walnuts, fall under the subheading of omega-3 fatty … [Read More...]
Clean n Jerk
Clean and Jerk Take 15 Minutes to work up heavy single or 1RM.
WOD- 20 Minutes:
EMOM EVEN’s Power Clean and Jerk x 2@ (75% Part A) x 10 rounds
EMOM ODDS 3-5 Strict HSPU x 10 rounds (add parallettes if able)
… [Read More...]
In this series, Coach Carl breaks down the Pistol movement into a number of progressions to develop the one-legged squat.
In this first video, Carl demonstrates a number of quick tests and drills to diagnose and challenge the athlete with regards to balance, strength, and mobility for the Pistol.
Details at GymnasticsWOD
In this segment Carl begins by reviewing proper squatting mechanics and positions for a normal two-legged squat. Carl explains the need to change orientation in order to engaging the posterior chain in order to stand … [Read More...]