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Friday April 24, 2015 CrossFit Stapleton- Denver, CO

Whats coming up?

Mark your calendars for these upcoming CFS events!


CFS Monthly Happy Hour – 4th Friday of EACH month


This month’s Happy Hour Details:

Location: Station 26 ( 7045 E 38th Ave, Denver, CO 80207)

Time: 7pm-?

Reason: Just for fun!


CFS Dinner Club – 2nd Thursday of EACH month


This is a NEW idea we are trying out… Once a month we are going to make a big group reservation to a restaurant in Denver! The restaurant will change each month and the idea is to get out of the bubble and explore some of amazing culinary wonders Denver has to offer together as a gym, while obviously relaxing and having a great time!

There is no limit to how big the reservation will be… Tay will have a sign up sheet on the white board and the Monday prior to the night of the dinner she will call and make reservation for however many people have put their name down on the list.

This will be a fun way for all of us to get to know each other more outside the gym and check out some sweet Denver food spots!

Keep an eye out for May’s (5/14/15)

Sign-Up list is up!



A) Every 2 minutes, for 10 minutes (5 sets):

20-22 Walking Lunges (32/24 kg KBs in each hand)

– Remember this one from April 1, 2015?

– Goal is to either go heavier today, or take two extra steps per set


B) Every 3 minutes, for 15 minutes (5 sets):

Bench Press x 3-5 reps

– Goal is to establish today’s 5-RM


C) Three sets of:

Single-Arm DB Row x 8-10 reps each @ 2111

– Rest 45 seconds

Hollow Holds/Rocks x 60 seconds

– Rest 45 seconds


6 Rounds for Time:

400m Run

40′ Overhead Walking Lunges (45/35)

20 V-ups
10 Dips (ring, bar, box)

5 Toes to Bar

– MyZone: Pace/Endurance – Yellow

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