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Friday May 8, 2015 CrossFit Stapleton- Denver, CO

CFS Dinner Club – Thursday 5/14/15 (COMING UP SOON!)


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 (Nexr Thursday!!)

TIME: 7pm-?

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




A. Every two minutes, for 20 minutes (10 sets):

Hang Snatch + Snatch

B. Five rounds for time of:

5 Shoulder to Overhead (155/105 lbs)

10 Burpees Over the Barbell




A. Every 90 seconds, for 18 minutes (4 sets of each):

Station 1 – Romanian Deadlift (with DBs or BB) x 6-8 reps @ 3011 (stick to the tempo – 3 second descent – use more weight than used on April 16)

Station 2 – Supine Ring Row x 8-10 reps @ 2111 (get as horizontal as possible)

Station 3 – L-Seated Dumbbell Press x 8 reps @ 2111 (increase load from weight used on April 16)

B. Five rounds for time of:

5 Shoulder to Overhead

10 Burpees Over the Barbell




AMRAP 12 Minutes:

10 DB Snatches per arm (30/20)

10 DB Overhead Squats per arm (30/20)

15 Calorie Row

Rest 3-4 minutes… then…

6 Rounds for Time:

10 DB Thrusters (30/20)

10 Ball Slams (30/20)

10 Situp and Press (30/20)

150m Run


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