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Friday January 8, 2015 CrossFit Stapleton- Denver, CO



We are adding a few more classes! NEXT WEEK!

Starting NEXT week (1/11/16) we will have the following available to you: 

Noon Classes:

Now Monday – Friday  with Rich!

(Tuesday & Thursday will be BootcampRX & Mon/Wed/Fri will remain as CrossFit classes)

Check the ZenPlanner Calendar and be sure to sign in for your class!

NEW YogaRX Classes (FREE week trial!):

Monday & Wednesday at 6pm and Saturday at 7am w/ Amanda.

These yoga classes will be geared towards our programming! Amanda will study our CF & BC programming a week ahead of time and design her classes to help prep your body (or recover!) from what we are focusing on that particular week (IE: shoulders/hips/etc.). If you are currently struggling with mobility, recovery, breathing, etc., this will be a GREAT addition to your training schedule!

Next week we will offer ALL yoga classes FREE to CFS members only… We encourage you to check it out and let us know what you think!

We will also be offering a 5am Tuesday and Thursday YogaRX Class after our free week trail is up (starting the week of the 18th).

Over the last week we have been working on setting up the front conference room to be a very cozy and zen like yoga studio!!! We can only fit 8 people in the room… so classes will be capped at 8 (sign up ahead of time in ZP!).

After next week we will be charging for YogaRX. Those with an Unlimited membership (student & couples unlimited included) will have full access to all yoga classes we offer at no extra charge. Those with a 3x/week CrossFit or BootcampRX membership can pay $10/class or upgrade to an Unlimited membership An increase in $26.50 will get you access to unlimited CF/Bootcamp & Yoga.

We will also be offering a $50/month YogaRX ONLY membership. Tell your friends and family!

Advanced Classes:

Grey Invictus Program Logo

Tuesday’s & Thursday’s at 6pm

We will now be following CrossFit Invictus’ Competitors programming at 6pm on Tuesdays and Thursdays.

The Invictus Competition training cycle will focus on developing the strength and aerobic foundation athletes will need to build upon over the next several months of training.

This class is designed for those looking to take their fitness to the next level (perfect timing for the upcoming CF Open!). Those who currently attend our 6pm CF Class should not be discouraged from attending this ‘advanced’ class… Keep on coming! Modifications will still be available to you and if you are dead set on doing the regularly programmed ‘WOD’ you are welcome to do that. Expect to receive much more technical instruction on olympic lifting and gymnastics. We will hold you to a high standard in this class. We will take our time to work on the technicalities necessary for upping your game that we do not have the time to touch in detail during our regular classes.

PS- Don’t forget, our current programming is from CrossFit Invictus as well (Fitness & Performance), so this class will blend VERY well with your workout current regimen.




A. For time:

30 Overhead Squats (135/95 lbs)

600 Meter Run/Row

30 Burpees Over the Barbell

600 Meter Run/Row

30 Shoulder to Overhead (135/95 lbs)

600 Meter Run/Row

B. For time (Cash-out):

500 Meter Row (AFAP!)



A. Three sets, not for time, of:

Kettlebell Halo’s x 5 reps each direction

Bottom’s Up Kettlebell Walk x 100′ each arm

Goblet Squat x 3-5 reps @ 3311

B. In teams of two, alternate sets to complete as many as possible in 20 minutes of:

500 Meter Row

Farmer’s Carry x 100 meters

C. For time:

500 Meter Row



A. 3 Rounds Not For Time:

1 min plank hold

2 Wall Climbs

3/arm turkish get-ups (pick weight)

B. 21-15-9

DB Thrusters (30/20)

Ring Rows

Mountain Climbers (2:1)


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