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Tuesday October 11, 2016 CrossFit Stapleton- Denver, CO


Place Your Bets
Bet on your favorite team or teams to win! Half the money goes to the gym and half the money paid out on the winning team. If you bet on the winning team, you win $$$ based on your ownership percentages of the winning team.

Anyone can bet except judges - athletes, CFS members, general public
You do not need to be present to win
$10 bets for each share - cash only
As many bets as you want to place on as many teams you like ($10 increments only, i.e. you can't split a $10 bet between 2 teams)
1/2 the pot goes to the gym
1/2 the pot paid on the winning team
Bets may be placed at anytime up to 30 minutes prior to the first WOD
You may purchase multiple shares of the same team for $10/each or bet on multiple teams

Betting example: you are a competing athlete and bet $30 by purchasing two shares of the ABC team and one share of your own team. A total of 75 bets are made so that $750 is collected - $375 goes to the gym and $375 to the pot. Your team wins (congratulations) and 5 people each purchased one share of your team. The pot is split five ways and each share wins and is paid $75 ($375/5)!!!

Bets can be texted or emailed to Matt Staub ( 916-753-4676 / ) however your bet is not valid until and unless cash has been received by Matt or any of the CFS coaches.

So look at the WODS and analyze the teams. Keep a watchful eye out to see who's crushing it and who might be recovering from an injury. Then place your bets!








A. Every 3 minutes, for 15 minutes (5 sets):
Shoulder Press x 3-5 reps @ 20X1
Rest 2-3 minutes

If you achieve 5 successful reps, increase the load in the next set.

B. Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Handstand Push-Ups
9 Ring Dips
12 Toes to Bar



A. Every 3 minutes, for 15 minutes (5 sets):
Shoulder Press x 5 reps @ 20X1 (keep weight the same for ALL 5 sets)
Rest 2-3 minutes

B. Complete as many rounds and reps as possible in 12 minutes of:
6 Pike HSPU (off box)
9 Bar or Box Dips
12 Knees to Chest or Sit-ups



A. In 15 minutes or less, build to today’s “heavy”…
Deadlift x 4 reps

The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. Stop as soon as you determine that you’ve reached that load.

B. Every two minutes, for 24 minutes (6 sets of each):
Station 1 – Deadlift x 6 reps @ 2-4% heavier than last week
Station 2 – 30 seconds of Double-Unders for max reps



A. 15min AMRAP:
9 Push-ups
12 Box Dips
15 Toes to Bar

  • Rest 5 Minutes

B. 15min AMRAP:

15 Air Squats

9 Sit-ups

6 Russian Twists (2ct)


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