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Tuesday March 31, 2015 CrossFit Stapleton- Denver, CO


Tuesday March 31, 2015 CrossFit Stapleton- Denver, CO



CFS Athletes, THE OPEN IS OVER. Now that all of you have all put so much time and effort into your training and these workouts, it’s time to unwind. Lets celebrate!!!! Our last CrossFit invasion of the Berkshire was so successful we should do it again. Friday April 3rd, 6:30pm at the Berk. We (coaching staff) be there after the 4pm WOD (Remember the 5:30pm class is cancelled on 4/3 for spring break!) and hope to see everyone there for a beer and some tasty food!!

Who: ALL CFS Members and their families/friends

What: Post Open Happy Hour!

Where: The Berkshire

(East 29th Avenue Town Center, 7352 E 29th Ave, Denver, CO 80238)

When: April 3, 2015 at 5:30pm

Why?!: Just for FUN! Lets celebrate making it though the 2015 Open together!



A. Five sets for max reps of:
30 Seconds of Muscle-Ups
Rest 30 seconds
30 Seconds of Push-Ups
(if this is a strong movement for you, loop a band around your back and pin it down with your hands to create a band-resisted push-up)
Rest 30 seconds
30 Seconds of Toes to Bar
Rest 30 seconds

B. For time:
Row 50 Calories
50 Kettlebell Swings (32/24 kg)
Run 800 Meters



A. Every minute, on the minute, for 15 minutes:
Minute 1 – Supine Ring Row x 8 reps @ 2111
Minute 2 – Tempo Push-Ups x 12 reps @ 1111
Minute 3 – V-Ups x 20 reps

B. For time:
Row 50 Calories
50 KBS 24/16
Run 800 Meters


AMRAP 12 Minutes:
20 Ball Slams (30/20)
20 KB Swings (55/35)
20 Burpees
MyZone: Pace/ Yellow

Rest 3-4 minutes… then…  

For Time:
150m Run
10 Wallballs (20/14)
5 Renegade Rows per arm (30/20)
10 Pushups
15 Box Jumps (24/20)
MyZone: Sprint/ Red

*Rest to Recovery… then, go again!

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