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Monday September 28, 2015 CrossFit Stapleton- Denver, CO

New class announcement!

We are VERY excited to announce a new class to the CFS Schedule…



This is a barbell club that will meet twice a week to lift some heavy weights and learn new accessory movements pertaining to lifting and gymnastic, lead by Emilio!

We will meet every Tuesday and Thursday at 6:30pm! This class will be 60-90 minutes… We will be following Hot Dogs & Cupcakes Strength Programming.

Unlimited members get access to this program for no extra charge, 3x/week members can add this bonus class on for an addition $20/mo charge.

We will also be inviting non-CFS members to join this class for a $75/mo charge.

Please email with questions.

This class begins Tuesday October 6th!!!




A. Every 4 minutes, for 20 minutes (5 sets) of:

Clean x (rest 10 seconds between singles)

Rest 30 seconds

Strict Handstand Push-Ups x max reps

Note weight used and reps achieved.

B. Three rounds for time of:

15 Deadlifts (155/105 lbs)

12 Hang Power Cleans (155/105 lbs)

9 Front Squats (155/105 lbs)

6 Jerks (155/105 lbs)



A. Every minute, on the minute, for 20 minutes (4 sets of each):

Minute 1 – Deadlift x 6-8 reps @ 30X1

Minute 2 – L-Seated DB Press x 6-8 reps @ 20X1

Minute 3 – Russian Step-Ups x 10 reps on Left Leg

Minute 4 – Russian Step-Ups x 10 reps on Right Leg

Minute 5 – Supine Leg Lowering x 6-8 reps @ 5010

B. Three rounds for time of:

Row 300 Meters

20 Kettlebell Swings

10 Goblet Squats

Use the same kettlebell for both movements.



Interval WOD- 4 Sets: 

Row 500

40 Air Squats

30 sit ups

20 push ups

10 pull ups

rest = work

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