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Tuesday March 22, 2016 CrossFit Stapleton- Denver, CO


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This next full moon is due to shine on us this week on March 23.  It is meant to be the last full moon of winter, an indication that spring will soon be upon us.  In a sense, the full moon symbolizes the end of something in your life, paving the way for a new beginning.  This time period is also the time to restore, reflect, and relax.  We will be working on a more restorative flow this week in preparation for the start of something new in the next moon cycle.  Time to set new goals, be creative, and allow a vision of this phase to unfold.





A. Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 90%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

B. Complete as many rounds and reps as possible in 15 minutes of:
20 Dumbbell Box Step-Overs (20″ box; 55/35 lbs)
20 Push Press (95/65)
40 Double-Unders



A. Every 2 minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 6 reps
*Set 2 – 4 reps
*Set 3 – 2 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 2 reps

B. Complete as many rounds and reps as possible in 15 minutes of:
20 Lateral Box Step-Overs
20 Push Press
40 Mountain Climbers



A. For time:
10/7 Muscle-Ups
15 Deadlifts (275/185 lbs)
20 Handstand Push-Ups to 4″/2″ Deficit
40 Alternating Pistols
20 Handstand Push-Ups to 4″/2″ Deficit
15 Deadlifts (275/185 lbs)
10/7 Muscle-Ups

For today, you may kip the handstand push-ups. We are normally not fans of kipping handstand push-ups, but on the off-chance that they could show up in the next couple of weeks, we want to make sure you feel confident with your kipping.

B. Three sets of:
50-Foot Handstand Walk
15 Strict Handstand Push-Ups
Rest 2 minutes

C. Three sets of:
Seated Leg Lifts x 15 reps (slow and controlled)
Rest 60 seconds

Sit on the floor in an L-seated position, hands on the ground at your side, then lift both heels as high as possible while maintaining an upright torso.



A. 15min AMRAP:

20 Sit-ups

20 DB Push Presses

40 Mountain Climbers     

40 Stick Jumps

B. 15min AMRAP:

40 Russian Twists

40 DUs

20 Wall Balls

20 KB Swings


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