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Tuesday July 18, 2017 CrossFit Stapleton- Denver, CO

Mark Your Calendars!!

CFS Happy Hour July 28th at 6:30pm

Cheluna Brewing Company
Stanley Marketplace
2501 Dallas Street, Aurora, CO 80010

We have SO MANY New Members

Come Meet Your Fellow CFSers!!

Happy Tuesday!!





A. Six sets for max meters of:

3 Minutes of Rowing

2 Minutes of Resting (off of the erg)

B. Every minute, on the minute, for 6 minutes (2 sets) of:

Headstand Fall-Over x 15 reps

Mini Handstand or Mini Release Handstand x 30 reps

Rocking Box Bridges x 10 reps


Bumper’s Club – TBD



A. Six sets w/ Buddy for max meters of:

3 Minutes of Rowing max Assault Bike (or Row if class is too big)

3 Minutes of Resting (heat 2 go here!)

P1 – Works

P2 – Rests

Resting buddy can rep slam ball to shoulders for extra bonus points. Alternate

shoulders. 2 = 1. IE: Floor to R shoulder + Floor to L shoulder = 1 rep/point!



A. Strength/Skill –

Rowing Clinic (8-10 minutes)

B. Interval WOD – For Kcals:

1 min max Kcals on the rowing machine

1 minute rest (off the rower)

X 5 sets



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