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Monday January 11, 2016- CrossFit Stapleton- Denver, CO



Noon Classes:

Now Monday – Friday  with Rich!

(Tuesday & Thursday will be BootcampRX & Mon/Wed/Fri will remain as CrossFit classes)

Check the ZenPlanner Calendar and be sure to sign in for your class!


NEW YogaRX Classes (FREE week trial – THIS Week!):


Monday & Wednesday at 6pm and Saturday at 7am w/ Amanda.

These yoga classes will be geared towards our programming! Amanda will study our CF & BC programming a week ahead of time and design her classes to help prep your body (or recover!) from what we are focusing on that particular week (IE: shoulders/hips/etc.). If you are currently struggling with mobility, recovery, breathing, etc., this will be a GREAT addition to your training schedule!

THIS week we will offer ALL yoga classes FREE…

We encourage you to check it out and let us know what you think!

We will also be offering a 5am Tuesday and Thursday YogaRX Class after our free week trail is up (starting the week of the 18th).

Over the last week we have been working on setting up the front conference room to be a very cozy and zen like yoga studio!!! We can only fit 8 people in the room… so classes will be capped at 8 (sign up ahead of time in ZP!).

After this week we will be charging for YogaRX. Those with an Unlimited membership (student & couples unlimited included) will have full access to all yoga classes we offer at no extra charge. Those with a 3x/week CrossFit or BootcampRX membership can pay $10/class or upgrade to an Unlimited membership An increase in $26.50 will get you access to unlimited CF/Bootcamp & Yoga.

We will also be offering a $50/month YogaRX ONLY membership. Tell your friends and family!


Advanced Classes:

Grey Invictus Program Logo

Tuesday’s & Thursday’s at 6pm

We will now be following CrossFit Invictus’ Competitors programming at 6pm on Tuesdays and Thursdays.

The Invictus Competition training cycle will focus on developing the strength and aerobic foundation athletes will need to build upon over the next several months of training.

This class is designed for those looking to take their fitness to the next level (perfect timing for the upcoming CF Open!). Those who currently attend our 6pm CF Class should not be discouraged from attending this ‘advanced’ class… Keep on coming! Modifications will still be available to you and if you are dead set on doing the regularly programmed ‘WOD’ you are welcome to do that. Expect to receive much more technical instruction on olympic lifting and gymnastics. We will hold you to a high standard in this class. We will take our time to work on the technicalities necessary for upping your game that we do not have the time to touch in detail during our regular classes.

PS- Don’t forget, our current programming is from CrossFit Invictus as well (Fitness & Performance), so this class will blend VERY well with your workout current regimen.




A1. Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55% of 1-RM Back Squat
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%

A2. Every two minutes, for 4 minutes (2 sets):
Back Squat x 10 reps @ 70-75%

B. Complete rounds of 21, 15 and 9 reps for time of:

135/95 lb Power Clean
Chest-to-Bar Pull-Ups



A. Three sets of:
Kneeling Halos x 3-5 reps to each direction
Rest 60 seconds
Back Squat x 8-10 reps
Rest 60 seconds
Russian Step-Ups x 8-10 reps each leg
Rest 60 seconds

B.Complete as many rounds and reps as possible in 8 minutes of:
12 Kettlebell Swings
6 Strict Pull-Ups



A. Three sets (together) of:
Turkish Get-Ups x 2-3/side
Rest 60 seconds
:60 Handstand hold (or plank hold)
Rest 60 seconds
Russian Step-Ups x 8-10 reps each leg
Rest 60 seconds

B. Complete as many rounds and reps as possible in 18 minutes of:

12 Kettlebell Swings
12 Strict Pull-Ups

120 DUs (sub = 200 SUs)


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