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Tuesday September 24, 2013 CrossFit Stapleton- Denver, CO

We have had multiple questions lately regarding our programming… We would like to share with you why we choose the OPT (Optimum Performance Training) method and why we believe in it.  Our main goal here at CFS is to develop you into the best ‘you’ you can be. That means a well rounded athlete that can run/jump/lift/recover/continually improve/and stay with us for the long haul. OPT promotes longevity and we at CFS want to guide you through programming that will improve your future self and your current fitness goals. 


A. Strict press @12X1; 3, 2, 1; rest 3mins 




30 MU for time


Scale as needed:

20 MU for Time


15 MU for Time



EMOM x 15

Jumping MUs 1,2,3?? What’s a reasonable goal? x 15 minutes



LEVEL 3..pick a number you can hold for 16 minutes

EMOM ODD 3-5 Dips (Ring or Bar)

EMOM Even 3-5 Chest to Ring Pull Ups

x 16 minutes

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