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Tuesday May 10, 2016 CrossFit Stapleton- Denver, CO

Time to get out and hike CFS!!!

bear peak trail

Mark your Calendars….


Physically tough but technically easy hike to get us all started out on the right foot.
Bear Peak, starting from the South Mesa Trailhead, only about a seven mile round trip adventure, but we will gain close to 3000 feet of elevation during the adventure. I would love to add in the South Boulder Peak as well, since it only adds about half a mile to the total journey. Expect four to five hours on your feet for the fun.
Naturally you will need a hydration system with 2-3 liters of water, snacks, appropriate shoes/boots, rain shell, hat and trekking poles wouldn’t be a bad idea. Can’t wait to see everyone out there.
 – Rich



A. Every three minutes, for 12 minutes:
Alternating Reverse Lunges with Dumbbells x 20 reps
Mixed-Grip Strict Pull-Ups x 6-8 reps

B. Five rounds for time of:
15 Wall Ball Shots
10 Toes to Bar
5 Burpees

C. Accumulate two minutes in each of the following positions:
Couch Stretch (Left Leg)
Couch Stretch (Right Leg)
Pigeon Stretch (Left Leg Forward)
Pigeon Stretch (Right Leg Forward)



A. Every minute, on the minute, for 12 mintues:
Minute 1 – Strict Muscle-Up x 1-4 reps
(regress this with feet on the floor, still working strong controlled pull and transition with as little assistance as possible)
Minute 2 – Handstand Walk x 15-20 Meters
Minute 3 – Unbroken Double-Unders x 50 reps
(yep, we practice these every week…they need to be viewed as a rest station for you in a conditioning workout)

B. Take 12-15 minutes to build to today’s “heavy” Power Clean:

Drop back down to 65%, and then…

Take 12-15 minutes to build to today’s “heavy” Clean

C. Every 2 minutes, for 8 minutes (4 sets) of:
Tempo Clean Deadlift x 1 rep @ 6262

– You must mimic your IDEAL positions from the floor to full hip extension of the clean – do not perform this with deadlift mechanics. Keep your pace slow and consistent – 6 seconds up, and 6 seconds down. Use straps if possible so that you are not limited by your ability to hold onto the barbell.



A. For Time:

100 Ab-mat sit-ups

B. 6 rounds for time of (should take about 15-20min):

10 Wall Ball Shots
10 Toes to Bar
10 Burpees

C. Guided Mobility – Cash-out:

  • Pick 2-3 mobility drills you love (couch/foam rolling/lacross ball/etc.) and guide the class through them!
  • Spend about 10-15min total cashing out
  • Keep in mid – shoulders and quads took a good beating during the WOD


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