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Wednesday, January 18th 2012

CFS Athletes, Mark your calenders! Bring a Friend Day at CrossFit Stapleton is On Saturday February 11th!  Have a friend who is curious about CrossFit? Bring them in to have some fun and experience great coaching. We expect this to fill up very fast and spots are limited. Send an email to info@crossfitstapleton.com to reserve a spot for you and your friend.

 

Great article on DeadLift.   CFJ_Reps_Deadlift

WOD

SGDL @ 30X0; 5,3,1,5,3,1; Rest as needed

Movement Prep for:

5 Rounds For Time:

  • 9 Deadlift (clean grip) 70% 1RM
  • 12 Hand Release Push Ups
  • 15 Box Jumps 24″/20″

 ______________________________________________________________________________________________________________________________________________

Tony 8:50 145#

Heather 10:00 145#

Lisa P. 10:09 95#

Jesse 11:17 115#

Sara 9:05 130#

Aaron 9:40 135#

Nick 13:33 295#

Melissa B.  8:32 75#

Jeremy  12:56 165#

Melissa M.10:50 75#

DK 9:56 175#

Liz 7:41  85#

Laura R. 8:39 105#

Reno 9:48 215#

Cyndi 9:25 100#

Allison 10:17 70#

Caitlin 9:18 90#

Julie Suth. 10:18 75#

Nick R. 12:26 175#

Scott 12:48 165#

Aubrey 10:30 (4 rds)

Steve 11:59  155#

Andi

Katy G.

Galo 7:53 185#

Jim 8:20 175#

Jon 9:37 145#

Dimetry  9:46 155#

Erica 9:29 105#

Julie 8:40 75#

Lori 8:52 85#

Tayler 7:50 155#

Pilar 9:42 85#

Jena 7:58 95#

Nancy 9:10 70#

Jeff 9:43 135#

Laura 9:31 95#

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