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Tuesday August 30, 2016 CrossFit Stapleton- Denver, CO

Are you an Athlete in the Kitchen?


Or just in the gym?

It’s time to be both!

Let us show you why feeling and looking good is 90% Nutrition and 10% Physical Activity.

We have been working on a program to help YOU succeed in the kitchen. How do WEEKLY recipes, with detailed step by step instruction, and accompanied shopping lists dropped in your inbox every Friday sound?

What do you get?

For $5/week you will receive 5 (4 main meals and one breakfast) seasonal, chef inspired recipes that each makes 4-6 servings. These meals will feed a family of 4 dinner and breakfast Monday-Friday or an individual Breakfast, Lunch and Dinner all week. You choose how you would like to use them!

This program will be spreading across Colorado (and probably the world!) soon, but we wanted to test our basic ‘menu offerings’ to the CFS family first. This program will be much more expensive down the road, but your $20/mo rate will be locked in as long you are a member of CFS. All we ask from you is your honest feedback on the recipes and the shopping lists.

If you would like to receive a FREE week to see what the hype is all about email to receive one ‘Almost Paleo’ menu plan. We are developing a strict paleo plan and a vegetarian plan that you can choose from down the road.

If you would like to sign-up for this program, please email and we will add a $20/mo charge to your monthly membership at the gym. You will receive weekly recipes in your inbox (similar to what you see attached), for as long as you would like to stay on the program.

Happy eating!!






A. Three sets of:
Front-Racked Alternating Lunges x 8-10 reps each leg @ 2011
Rest 60-90 seconds
Turkish Get-Ups x 2-3 reps each arm
Rest 60-90 seconds
Prone Planks x 60-90 seconds
Rest 60-90 seconds

B. 5 minute AMRAP:
Dumbbell Weighted Burpees x 3 reps
Alternating Dumbbell Rows from the Plank x 5 reps (each arm)
Dumbbell Thrusters x 7 reps

Rest two minutes and then repeat.



A. Conditioning Session- 6 minute AMRAP:
6 Heavy KB GB Squats (2pd/55)
100-Foot OH Plate carry (45/25) 
6 Heavy KB GB Squats (2pd/55)
100-Foot OH Plate carry (45/25)

-Rest 3 minutes, and then…

B. 12 minute AMRAP:
20 Calorie Row
100-Foot Kettlebell Farmers Carry (55/35 kg)
100-Foot Overhead Kettlebell Carry (55/35 kg)

C. Cash-Out – 4 Sets NOT for time:

Strict Handstand Push-Ups x 8-10 reps (go to a deficit if this rep range is easy)

Strict Chest-to-Bar Pull-Ups x 6-8 reps

L-Sit Hold x 30-45 seconds (get on the rings!)



A. 18 minute AMRAP:

3 Box jumps

6 Push-ups

9 Air Squats

120ft medball run

B. Not for Time:

20 Turkish Get-ups (moderate load)

– 10/arm


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