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Wednesday December 16, 2015 CrossFit Stapleton- Denver, CO

Holiday Schedule


Please take note…

We will have a few schedule changes the week of the 21st!

Wednesday 12/23 – Regular Classes

Thursday 12/24 – 8am class ONLY

Friday 12/25 (Christmas Day) – NO CLASS

Saturday 12/26 – 8am class ONLY

Sunday 12/27 – NO CLASS

Happy Holidays!!!!




A.Every 3 minutes, for 15 minutes (5 sets):
Pause Front Squats x 4-6 reps @ 31X1

-Build weight each set
-Stop once you can no longer sustain a 3 second hold in the hole

B.Three sets of:
Against a 3-minute running clock, complete…
Row 500 Meters
Dumbbell Ground to Overhead x Max reps

– Rest 3 minutes between sets.



Interval W.O.D.
3 Sets
A.M.R.A.P. Pull Ups (minimum of 20=Gold Standard)
400 Meter Run
Rest 3
3 Sets
A.M.R.A.P. Push Ups (minimum 25= Gold Standard)
200 M Row Sprint
Rest 3

Score = Row and Run Time – Pull ups or Push Ups (Rx only).

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