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Saturday December 27, 2014 CrossFit Stapleton- Denver, CO

New Years Schedule…

Wednesday the 31st – 6am and 9:30am

Thursday the 1st – CLOSED

Friday the 2nd – 5:30am BootcampRX, 6am, 9:30am, 4pm, (5PM KICK START INFO SESSION), 5:30pm

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Last Minute Holiday Recipe Round-Up

By , December 23, 2014, In Rants


Click below for many many holiday recipe ideas… YUM!!


Scapular Balance Test:

A. Determine Bodyweight

B. Strict press – build to 1RM in 12 min

C. Weighted pull-up – build to 1RM in 8 min

*Notes Formula = Strict press/(Pull-up + BWT) Optional ratio of Press:WCU is 65% Compare to Oct 14

For time 15-12-9-12-15:

CTB Pull-ups

Push press (@ 75% of part B max)


Partner WOD: AMRAP 20 minutes for MAX ROW (meters is recorded score)

* P1 – ROWS for METERS
* P2 – Completes the following:
100 Meter Sprint
10 Ball Slams 30/20
100 Meter Farmers Carry
10 Box Step up With Ball Slam in Hand
5 pullups
1 mile run for time

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