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Thursday June 14, 2018, CrossFit Stapleton – Denver, CO

13
Jun

Thursday June 14, 2018, CrossFit Stapleton – Denver, CO

Free Recipe of the Week!!!

COCOA-NUT & PB MAGIC BALLS

Ingredients:

1 1/2C oats (gluten free ideally)

1/2C unsweetened shredded coconut

1T maple syrup

1/4C honey

1/2C peanut butter (or cashew butter!)

2t cinnamon

2T cocoa powder (unsweetened)

1/2t salt (the flakier the better)

Directions:

1. Blend ALL ingredients in a food processor until smooth.

2. Form into 1 1/2″ balls and sample one immediately. Store the rest in an air tight container in the fridge!

3. Enjoy within 10-14 business days.

GET MORE RECIPES IDEAS & NUTRITION COACHING HERE

 

CROSSFIT CLASSES:

Performance-

A. Complete as many rounds and reps as possible in 40 minutes of:

400 Meter Run

40 Double-Unders

20/15 Calories of Assault Bike

40 Double-Unders

40/30 Calories of Rowing

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Fitness-

A. Complete as many rounds and reps as possible in 40 minutes of:

400 Meter Run

:30Double-UnderAttempts

15 Calories of Assault Bike

:30 Double-Under Attempts

30 Calories of Rowing

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Bumper’s ClubTBD

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BOOTCAMP RX CLASS:

A. 4 rounds (25 min Cap):

20 Meter Dumbbell Death March

14 HEAVY Russian KBS (Heavier than what you would normally metcon with)

5 Wall Walks

Accumulate 20 Seconds of a chin over the bar hold in a pull up grip

B. 20 minuteCap

4X500m Row

Rest 2 minutes between rounds-try to be consistent

– Record time for each row

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