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Monday August 1, 2016 CrossFit Stapleton- Denver, CO




Have you gotten your ROMWOD on at CFS yet?

Introducing ROMWOD at CrossFit Stapleton


The actual definition from is:

ROMWOD stands for Range Of Motion Workout Of the Day. It is a website that provides daily videos designed to increase range of motion, optimize athletic performance, and promote recovery, healing, and longevity.

But what are the videos for?

The videos guide you through a daily routine that ROMWOD produces. Each video has someone doing the routine so that you can copy the movements and someone talking you through the movements as you go.

What do you do in ROMWOD’s?

In ROMWOD you do similar poses to yoga but with a different spin on it. Yoga focuses on flexibility. These routines are built to open up your body without sacrificing strength. So get ready to sit in some poses for a long time while you are coached on breathing techniques. The key to ROMWOD is to stay relaxed and not force anything throughout the entire routine.

Does it help?

Yes it does! Its is NOT easy, but afterwards you feel relaxed and at ease. We suggest doing ROMWOD after a workout because it’s a great way to cool down and relax post WOD. Not only does it make you feel great but it helps you perform better in the gym and prevent injury. If you’re worried about injury during Crossfit, then this is a great way to prevent them.


When can I ROMWOD with a CFS coach?

Monday – Friday at 7AM

Monday/Tuesday/Thursday at 4PM

Saturday 8:15AM

Looking to rock out a ROMWOD at another time?

Ask a coach to turn it on for you, anytime!! We will get you  taken care of during any class/time that works for you. Just grab a yoga mat from the yoga room, let a coach know you would like to get #swole and #flexy and we will turn on the ROMWOD of the day for you.


Do you want to ROMWOD at home too?

Since you are a member at CFS you get access to a full 2 WEEK TRIAL, as opposed to the one week trial non-affiliated members get.

Click HERE to register for your full TWO WEEK free trial.

If you register for your own membership after your extended trial is up be sure to mark CrossFit Stapleton at your affiliate!




A. Every two minutes, for 20 minutes (10 sets):
Clean x 1 rep

Build over the course of the 10 sets to today’s 1-RM.

B. “Five-Minute Capacity Test”
Complete as many rounds and reps as possible in 5 minutes of:
5 Squat Cleans (135/95 lbs.)
10 Burpees Over the Barbell



A. Every two minutes, for 20 minutes (10 sets):
Power Clean x 3 reps

  • Improve on technique each set.
  • Do not increase load unless you are moving SUPER WELL

B. “Five-Minute Capacity Test”
Complete as many rounds and reps as possible in 5 minutes of:
5 Power Cleans
10 Burpees Over the Barbell



A. 10 min AMRAP:

5 DB Thrusters

10 Burpees

  • Rest 5 min

B. 10 min AMRAP:

5 Renegade Rows

10 Weighted sit-ups (using one DB on chest)

  • Rest 5 min

C. 10 min AMRAP:

5 KB Snatches (5/arm)

10 Goblet Squats


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