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Wednesday June 15, 2016 CrossFit Stapleton- Denver, CO


We are excited to announce that starting THIS week (6/13) we will now be offering a 7PM class Monday – Thursday! 
These classes will taught by Jeff H and Heather B. Please help us welcome Heather and Jeff to the CFS Staff!!! 
Heather will be coaching our Monday and Tuesday 7PM classes and Jeff will be coaching our Wednesday and Thursday 7PM classes.
Our Wednesday and Thursday 7PM classes will be taught in both SPANISH and English!!! 
****Our open gym times Monday-Thursday will now run from 4 – 8PM each night****





A. Four sets of:
Box Step-Ups x 8 reps each leg
(rest 30 seconds between legs)
Rest 60 seconds
Single-Arm Dumbbell Row x 6-8 reps each arm
Rest 60 seconds

B. Complete as many rounds and reps as possible in 12 minutes of:
10 Barbell Thrusters (75/55 lbs)*
20 Overhead Alternating Reverse Lunges

*Want a bigger challenge? Use dumbbells or kettlebells instead. Don’t be too ambitious with the weight, 25/15 lb DBs in each hand will likely be quite challenging.



A. 20min AMRAP:

5 DB Man Makers

20 DB walking lunges (10/leg)

30 DB (single) Russian Twists (1:1)

400m Row

B. 50m (inside) DB & 5# Plate Plank Walk

– For Time!


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