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Thursday January 8, 2014 CrossFit Stapleton- Denver, CO


Thursday January 8, 2014 CrossFit Stapleton- Denver, CO

Nutrition Classes- January!

Crossfit Stapleton CDR Nutrition transparent PNG

This month the nutrition 101 class will be on the SECOND Saturday of the month

(January 10th- THIS SATURDAY) 


We will be rerunning the Specialty Nutrition class from last month (Meal Prep) on the 3rd Saturday of the month (January 17th)


Now that the new year is upon us there is no better time then now to get your nutrition on track…

This will be a Meal Prep Workshop where you will learn how to successfully prep easy breakfast, lunch and dinners in advance!


Freezer family dinner
Make ahead lunches (great work)
Breakfast ideas to get you through the week

The cost of this seminar is $20

You can register HERE

Time to buckle down and get your nutrition on track before our MyZone 2015 Quick Start Challenge begins!

Click HERE to see our full menu of Nutrition offerings!



4 sets of:

A1. 8-10 reps Shoulder to Overhead 115/75#  Rest 30 sec.

A2.  4-6 reps  Strict Weighted Pull-Ups – Rest 2 min


Every 5 minutes, for 25 minutes (5 sets)

3 rounds:

12 Wall ball shots – 20/14#, 10′

12 KBS – 55/35#

*Note times for each set.

*Each set begins at the 00:00, 5:00, 10:00, 15:00, 20:00, 25:00 mark.



WOD 1:
Every Minute on the Minute for 10 Minutes:
3 KB Swings (55/35)
5 Pushups
Max Squats with remaining time
Coach – MZ: Pace/ Yellow

WOD 2 – Pace:
3 Rounds for Total Reps:
1 Minute 50m sprint (if warm, if cold, sub row for cals)
1 Minute Wallballs (20/14)
1 Minute DB Push Press (30/20)
1 Minute Abmat Situps
1 Minute Burpees
1 Minute Rest
Coach – MZ: Pace/ Yellow-Red, watch recovery during rest

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