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Friday May 1, 2015 CrossFit Stapleton- Denver, CO

Whats coming up?

Mark your calendars for these upcoming CFS events!


CFS Monthly Happy Hour – Last Friday of EACH month


May’s Happy Hour Details:

Location: The Bistro (2955 Ulster St Suite 100, Denver, CO 80238)

Date: 5/30/15

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!

May’s Details

MAY RESTAURANT PICK: Zengo (1610 Little Raven Street, Riverfront Park)

Click HERE for menu

Date: 5/14

TIME: 7pm-?

RESERVE MY SPOT: Sign up at the gym… next to announcement board!



A. Five sets of:

Push Press x 5 reps @ 11X1

– Rest 2 minutes

B. Five rounds for time of:

Run 300 Meters

10 Strict Handstand Push-Ups or L-Seated Dumbbell Press

10 Chest-to-Bar Pull-Ups



A. Three sets of:

Strict Dumbbell Press x 10 reps @ 2011

– Rest 45 seconds

Supine Ring Rows x 10 reps @ 2111

– Rest 45 seconds

V-Ups x 10-20 reps

– Rest 45 seconds

B. Five rounds for time of:

Run 300 Meters

10 Strict Handstand Push-Ups or L-Seated Dumbbell Press

10 Strict Pull-Ups



For time:
200m Run or Row
30 Jumping Lunges
30 Air Squats
20 KB Swings (55/35)
20 Ball Slams (30/20)
15 DB Push Press (30/20)
10 Jumping Pullups
5 Burpees
MyZone: Sprint/ Red

Rest to recovery & go again
Everyone goes 2-3 times

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