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Thursday January 7, 2016 CrossFit Stapleton- Denver, CO



We are adding a few more classes! NEXT WEEK!

Starting NEXT week (1/11/16) we will have the following available to you: 

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!):

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!

Next week we will offer ALL yoga classes FREE to CFS members only… 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 next 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.



A. Take 20 minutes to build to today’s 1-RM Clean & Jerk

B. In teams of 3, alternate rounds to complete as many rounds and reps as possible in 9 minutes of:

3 Power Cleans (185/125 lbs)

6 Tall Box Jumps (30/24)

9 Push-Ups



A. Four sets of:

Romanian Deadlift x 6-8 reps @ 3011

Rest 60 seconds

Russian Step-Ups x 8-10 reps each leg

Rest 60 seconds

Turkish Get-Ups x 2 reps each arm

Rest 60 seconds

B. In teams of 3, alternate rounds to complete as many rounds and reps as possible in 9 minutes of:

3 Dumbbell Man-Makers

6 Box Jump Overs




7 Burpees

20 Stick Jumps

10 Pushups

Run/Row 200m

16 Alt Lunges (8/leg)

    – REST 1 minute at 6:00, 12:00, 18:00 and 24:00 mark. Continue where you left off.


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