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Saturday December 6, 2014 CrossFit Stapleton- Denver, CO

There is STILL time to sign-up!

– Nutrition 101 Seminar –


THIS Saturday, December 6

Save the date!!!

This intro seminar is FREE to all athletes and will take place from 9:30am to 11am.

Check out additional details or register HERE.


– Speciality Seminar –


NEXT Saturday, December 13

This will be a Meal Prep Workshop where you will learn how to successfully prep easy breakfast, lunch and dinners in advance!


Freezer family dinner
Make ahead lunches (great work work)
Breakfast ideas to get you through the week

The cost of this seminar is $20 and you can register HERE.



1v1 – Grudge Match v2- Scored as best of 5

5:00 AMRAP
20x KB Swings, Russian (55/35#)
20x Burpees

Rest 3 minutes

5:00 AMRAP
100x Single unders
15x Air squats

Rest 3 minutes

5:00 AMRAP
12x Push press (75/45#)
12x SDLHP (75/45#)

Rest 3 minutes

5:00 AMRAP
30x Walking lunge steps
10x Toes to bar

Rest 3 minutes

5:00 AMRAP
Row, calories




Team of 3- For Time: 
400 M run
150 Step ups
150 T2b
150 Renegade Rows
150 Weighted Squats 25/35
400 M run as a team
AMRAP 5 (With a partner):
– 1 person working at a time
1 person holding a pet rock (55/35)
1 person holding a plank
3X10 Partner Leg Throws in Each Direction

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