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Friday June 26, 2015 CrossFit Stapleton- Denver, CO

Any interest in getting on a CFS Tough Mudder Team??


FACT #1 – It’s fun. Real fun.

Bring your friends. Bring your family members. Bring that dude in your office that always shows you photos of his cat. The more the merrier. Tough Mudder is not a race, it’s a teamwork-oriented challenge that puts camaraderie over course time.

FACT #3 – Finishing feels THAT good.

“Euphoria” is one word people often use to describe finishing. “Ecstasy” is another. Participating in a team event like Tough Mudder gets people in shape and out of their routines and comfort zones.

FACT #2 – You can do it. Seriously.

With the right amount of training and preparation, you can complete a Tough Mudder. At the start line all Mudders pledge to help their fellow Mudders complete the course and leave no Mudder behind. You are no exception to that rule.

FACT #4 – It gets you pumped up.

Once you sign up for a Tough Mudder, it’s time to start training. Tough Mudder isn’t just about event day, it’s about your entire Mudder journey–from the adrenaline rush of committing to the glory of that finish line beer.

What is Tough Mudder?

Tough Mudder is a team-oriented 10-12 mile (18-20 km) obstacle course designed to test physical strength and mental grit. Tough Mudder puts camaraderie over finisher rankings and is not a timed race but a team challenge that allows participants to experience exhilarating, yet safe, world-class obstacles they won’t find anywhere else.

If a weekend at Snowmass Village and Aspen aren’t enough, this Colorado course at over 8,000 feet in elevation is sure to take your breath away. Boasting some of the most thrilling climbs of any of our courses, Tough Mudder Colorado is no walk in the park. Start training, build your team, and prepare to conquer one of the most unforgettable and amazing TM courses in the nation.


Lets get a team together!!! Sign-Up HERE





A. Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 1 rep @ 101+%
OPTIONAL – 1 rep @ 103-105%
Rest 2-3 minutes between sets

B. Complete rounds of 21, 15 and 9 reps of:
135/95 lb Front Squat
Toes to Bar



A. Four rounds of:
Back Squat x 6 reps @ 3011
Rest 60 seconds
Weighted Box Step-Ups x 6 reps each leg @ 2111
Rest 60 seconds
Dumbbell Bench Press x 8 reps @ 2011
Rest 60 seconds

B. Complete as many rounds and reps as possible in 6 minutes of:
20 Alternating Reverse Lunges with Dumbbells
10 Renegade Rows (Push-Up, Row Left, Push-Up, Row Right)



Partner Interval – 5 Sets each – rest while partner works:

250M Sprint (Row or Run but partners have to do the same thing!)

20 Wall Balls (20/14)

10 KB Swings (55/35)

MZ: Sprint/ RED
Score is total time

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