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Friday July 3, 2015 CrossFit Stapleton- Denver, CO

Calling ALL CF  Stapleton Athletes

Dragon Boat

Rob M is looking for 5 studs (one needs to be a girl!) to help him fill a team for the Red Boat Races Sunday July 19th.

Note from Rob:

Would love to get some of the crossfitters there to show ’em what’s up.  I think the cost is like $50, if you have kids, it’s a family friendly event, there’s also a beer garden and a chance to meet some new people.
Anyone interested?
Also, could be a cool way to get a warm up for a possible CFS boat next year???  Word.
– Robbie
Please email Rob at if you are interested!


July 4th Weekend Schedule Changes

(THIS Weekend)


Friday 7/3: 5 and 6am classes ONLY (No 5:30am bootcamp)
Saturday 7/4: 8am class ONLY
Sunday 7/5: NO CLASS

Please check ZP for up to date scheduling…

Please enjoy your weekend.. and stay safe!!



Every 2 minutes, for 20 minutes (10 sets):

Split Jerk x 1 rep

Suggested loading per set (by %): 70, 75, 80, 80, 85, 85, 90, 90, 95, 95

Goal is to establish perfect footwork and mechanics.

Complete as many rounds and reps as possible in 12 minutes of:

6 Ground to Overhead (135/95 lbs)

12 Alternating Overhead Reverse Lunges (135/95 lbs)

12 Ring Dips



Every minute, on the minute, for 21 minutes:

Minute 1 – Dumbbell Push Press x 6 reps

Minute 2 – Renegade Rows x 6 reps

(Push-Up, Row Left, Push-Up, Row Right)

Minute 3 – Alternating Lateral Lunge x 12 reps


Complete as many rounds and reps as possible in 12 minutes of:

12 Alternating Single-Arm Dumbbell Snatches

12 Push-Ups

12 Jumping Lunges



AMRAP 14 Minutes
5 Burpees
10 Box Jumps
20 KB Swings (55/35)
30 Abmat Situps
40 Mountain Climbers
MyZone: Pace/ Yellow

Rest 4 minutes… then…

AMRAP 12 Minutes:
12 DB Push Press (30/20)
12 Wallballs (20/14)
12 Calorie Row
MyZone: Pace/ Yellow


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