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Tuesday November 24, 2015 CrossFit Stapleton- Denver, CO

Turkey Day Week Schedule Changes!

turkey breakfast

Thanksgiving is THIS WEEK, and in celebration of the holiday were will have just a few schedule changes you will need to be aware of.

Wednesday the 25th (Day before Turkey Day)

Regular Classes ALL DAY –

Thursday the 26th (Turkey Day)

We are on track to hit at least #200 of food for our food drive… Which means BREAKFAST and COFFEE at the 8am class on Thanksgiving Day!!!!!! Tay will be making turkey cinnamon rolls!!!! YAY!

Be there !!

– 8am class ONLY! –

Come on in for an AWESOME team Turkey Themed WOD…

Friday the 27th

– 6am & 9:30am classes ONLY! –

Saturday the 28th

– Back to our regular scheduled classes (7&8am) –




A. Take 12-15 minutes and build to a heavy, but not necessarily 3-RM Deadlift

In teams of two, alternate rounds and complete 7 rounds each of:

5 Deadlift*

5 Chest to Bar Pull-Ups

*Load with approximately 65-70% of today’s heavy triple from part A.



A. Three sets of:

Deadlift x 6-8 reps @ 20X1

Rest 60 seconds

Wall Climbs x 3-5 reps

Rest 60 seconds

Side Plank x 30 seconds each side

Rest 60 seconds

B. In teams of two, partners alternate rounds and complete 7 each of:

10 Kettlebell Swings

5 Strict Pull-Ups



WOD 1 – Skill:

6 Minutes of KB Snatch Practice

WOD 2 – Pace:

As Many Rounds as Possible in 12 Minutes:

5 KB Snatches per Arm (16/12, sub high pulls as necessary)

10 Burpees

150m Run

20 V-ups

WOD 3 – Sprint:

For Time:

800m Run

40 Mountain Climbers

30 KB Swings (24/16)

20 Jumping Squats

10 Push-ups



WAVE 4/DAY 1- Deload

Overhead wall squats w/ PVC x 30 reps

*Facing wall with PVC overhead focus on looking straight ahead, sitting back in heels, and vertical torso. Find a distance away from wall that is challenging yet will not let you fall back on your butt. These are slow and controlled working on perfect squat form.

Bench press, 3×10 reps @ 50% of 1RM bench

1 Legged Romanian deadlift x 50 reps total (25 reps/ leg) @ 75#(55#)

Tabata push-ups

*:20 seconds work/ :10 seconds rest x 8 rounds. Rest holding plank position at top of push-up.

Strict ab-mat sit-ups x 50 reps, slow and controlled

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