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Tuesday September 15, 2015 CrossFit Stapleton- Denver, CO

CrossFit Stapleton would like to Welcome the following coaches to our staff:

– Kay S –

kay 1

Will be coaching 5:30am bootcamps Monday and Wednesdays, starting NOW!

– Jenn H –


Will be coaching Thursday 5/6 PM CrossFit classes starting in October!

– Matt S –


Will be coaching our 5:30am bootcamps on Friday mornings starting THIS week!

– Dana K –


Has just moved to Denver from back east and will be coaching Tuesday 5/6 PM CF Classes!

Please congratulate them when you see them in class!!! They have all put in a tremendous amount of work to get to where they currently are… We are confident they are ready to rock and will be fabulous coaches for CFS!

CFS is so excited and lucky to have such a talented and energetic staff… We cannot wait to see you all develop into incredible coaches!





A. Six sets of:

Shoulder Press x 2 reps @ 20X1

Rest 2-3 minutes

B. Complete as many rounds and reps as possible in 8 minutes of:

10 Pull-Ups

15 Thrusters (95/65 lbs)

30 Double-Unders



A. Three sets of:

Strict Supinated-Grip Pull-Ups x 5 reps @ 21X0

(add weight if possible)

Rest 60 seconds

Side Planks x 30 seconds each side

Rest 60 seconds

Double-Under Practice x 60 seconds

Rest 60 seconds

B. Complete as many rounds and reps as possible in 8 minutes of:

10 Dumbbell Push Presses

10 Burpee Box Jump-Overs



WOD 1 – Pace:

AMRAP 15 Minutes:

250m Run or Row

12 Prison Squats (45/35)

5 HSPUs (use scaling from warmup)

MZ: Pace, Yellow

WOD 2 – Pace:

4 Rounds for Time:

10 Calorie Row

12 Wallballs (20/14)

10 Toes to Bar

12 DB Press (30/20)

MZ: Pace, Yellow


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