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Wednesday April 8, 2015 CrossFit Stapleton- Denver, CO


Wednesday April 8, 2015 CrossFit Stapleton- Denver, CO

Welcome Coach Oz to the CFS Family!


It is with great pleasure that I welcome the addition of Alan Ozdamar to the CrossFit Stapleton team. Alan joins CFS after building a successful career at USA Rugby and Ezia Human Performance.  He has consistently been a top performer in all his previous roles and looks forward to the opportunity to work with CF Stapleton community as the Director of Strength and Conditioning.

His most recent position was Head Strength and Conditioning Coach with USA Rugby National 7’s Olympic Program. At Ezia Human Performance, Alan worked with X-Games athletes, up and coming D-1 prospects, large corporate accounts and helped to develop the coaching staff curriculum for professional development.

A native of northern New Jersey, Alan is a Giants fan. But, we won’t hold that against him! He recently graduated from California University of Pennsylvania in 2014, with a master’s degree in Exercise Science and Health Promotion with an  emphasis on Performance Enhancement and Injury Prevention.  In 2009, he received his Bachelor’s degree in Marketing from Stockton University.

Alan, aka “Oz” to his friends and co workers, has a strong interest in long term athletic development. Oz will be mentoring our team on how to integrate new training and recovery strategies for renewed success. A few changes that Oz plans on bringing into the CF Stapleton family include comprehensive initial assessments like the Functional Movement Screen (FMS) or SFMA and individualized program design. From these findings the CF Stapleton team will be able to apply individualized corrective strategies for our members to promote injury prevention.  Moving forward, Oz has expressed his adamant excitement to help bring CF Stapleton to the next level.

Oz played 4 years of Varsity Rugby and was voted team Captain. He has also been very active mentoring and coaching youth lacrosse, rugby, and baseball players as a speed and agility coach. He has also been privileged to go through a Strength and Conditioning Assistantship at the The University of California, San Diego. When he is not coaching Oz enjoys time reading, surfing, hiking and snowboarding.

We are excited to say that starting April 13th-May 4th Oz will be offering the FMS/SFMA to all the current CF Stapleton community members to assess individual quality of movement. The Functional Movement Screen (FMS) is a pre-participation screening tool designed to identify compensatory/faulty movement patterns that are indicative of increased injury risk and inefficient movement that causes reduced performance.

This individualized approach will better allow us as coaches to provide a safer, more educated level of training for all of our community members. The exact tests that you will undergo have been used by the Miami Heat, Peyton Manning, NFL Strength and Conditioning Coaches, The United States Navy, The Marine Core, and numerous Professional golfers on the PGA tour.

Email Oz at to schedule and get the ball rolling!


Performance & Fitness 

A. Every 2 minutes, for 10 minutes (5 sets):
20 Walking Lunges (32/24 kg KBs in each hand)

B. Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 4-6 reps

C. Three sets of:
Single-Arm DB Row x 8 reps each @ 2111
Rest 45 seconds
Hollow Holds/Rocks x 60 seconds
Rest 45 seconds



Partner WOD – 5 Rounds Each (Intervals):

Calorie Row (20/15)
10 Burpees over the rower
100’ KB Farmers Carry (55/35 each hand)
MyZone: Sprint/ Red

*Alternate with partner, P1

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