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Friday December 13, 2013 CrossFit Stapleton- Denver, CO


CFS is sad to say goodbye to Ryan L. This will be his last week at CFS. Ryan has been with us for close to two years now! He has purchased a house in Louisville to be closer to work and family.

He will be greatly missed! Ryan will continue CrossFitting in his basement… Please wish Ryan good luck!! 

Ryan L (Goodbye)

Ryan, thank you for your commitment to CFS and the nutrition program. You have made tremendous gains both in the gym and in the kitchen. We hope you can keep building upon these skills! Always know our doors are open and we would love to have you drop in and visit us from time to time!

Ryan L 2

GOOD LUCK and congrats on the new house!


A. 15 build to 70-80% of Squat Snatch (2-3 reps per set)
B. EMOM: 6min: Clean & Jerk 2-3 reps (65-70%) + 10 DU’s
12 min. AMRAP
20 DU’s
10 Power Snatch 70% of 1RM
10 Wall Balls 20#/14#

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