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Thursday March 8, 2018, CrossFit Stapleton – Denver, CO

7
Mar

Thursday March 8, 2018, CrossFit Stapleton – Denver, CO

WATCH PARTY TONIGHT 

DON’T FORGET TO COME ON IN TO CFS THIS EVENING AT 6PM TO WATCH THE LIVE ANNOUNCEMENT OR 18.3!!

FREE RECIPE OF THE WEEK!

Pesto Chicken Stuffed Portobello Caps & Arugula Simple Salad

Ingredients:

For the Pesto Chicken –

• 1 rotisserie chicken (meat removed and shredded)

• 1C raw walnuts

• 5 cloves garlic (minced)
• 3C fresh basil leaves (leaves removed from stems – torn)
• 2C baby spinach
• 2/3C EVOO
• 2 lemons (juiced)
• 2T nutritional yeast
• Salt/Pepper (to taste)

For the Shrooms –
• 4 Portobello Mushroom caps (stems & gills carefully removed)

• 1/3C malt vinegar
• 1/4C EVOO
• 1t cumin
• Salt/Pepper (to taste)
• 1t smoked paprika
• 3 cloves garlic (minced)

For the Salad –
• 4C arugula
• 1 clove garlic (minced)
• 1T dijon mustard
• 1/4C EVOO
• 3T malt vinegar
• Salt/Pepper (to taste)

Directions:

1. Set oven to 400F.
2. Marinate the mushroom caps by whisking all ‘shroom’ ingredients together (minus the

shrooms) in a large bowl. Toss your caps in the marinade and allow at least 20 minutes to

soak up all the goodness.
3. In the meantime pull your chicken (if you haven’t already) and place it in a large mixing

bowl.
4. Prep the ‘pesto’ in a food processor – Blend together walnuts, garlic, basil, spinach,

lemons, nutritional yeast, and a pinch of salt and pepper. Once everything is fairly ‘blended’ keep mixer going slowly and add in EVOO (all of it!) until your mixture resembles a thick paste.

5. Ensure all big ‘chunks’ are incorporated, by scraping the sides of the blender here and there between pulses. Add 3/4 of the prepped pesto into the bowl with the shredded chicken and combine well! Feel free to add more dressing – if you want a bit more flavor!

6. Remove caps from marinate and fill evenly with chicken mixture (you may have extra mix – thats fine! Snack on it this week)… try to squeeze about 3/4C of chicken mixture into each cap.

7. Place filled caps skin side down on a foil lined sheet and pop in the oven and cook 10-15 minutes.

8. We want the tops of the pesto chicken to brown slightly and the mushrooms to soften a bit! 9. While the mushrooms cook – prep your salad!
10. In a medium/large bowl whisk together the garlic, dijon, EVOO, and malt vinegar. Add the

arugula and toss well.
11. Serve hot pesto chicken mushroom caps with a side salad. Enjoy!

GET MORE RECIPES IDEAS & NUTRITION COACHING HERE

 

CROSSFIT CLASSES:

 

Performance-

A. Every 2 minutes, for 10 minutes (5 sets):
Bench Press x 2-4 reps @ 20X1

Followed by…

Every 3 minutes, for 6 minutes (2 sets):
Bench Press x Max Reps @ 90% of today’s heaviest set

 

B. Two sets for max reps of:
90 seconds of Assault Bike for Calories
Rest 30 seconds
90 seconds of Ring Dips
Rest 30 seconds
90 seconds of Rowing for Calories
Rest 30 seconds
90 seconds of Push-Ups
Rest 30 seconds

 

C. Every minute, on the minute, for 6 minutes:
Minute 1 – 8-10 Supine Ring Rows @ 2111
Minute 2 – 45 Second Prone Plank Hold

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Fitness-

A. Every 2 minutes, for 10 minutes (5 sets):
Floor Press x 5 reps @ 20X1

Followed by…

Every 3 minutes, for 6 minutes (2 sets):
10x Floor Press

 

B. Two sets for max reps of:
90 seconds of Assault Bike for Calories
Rest 30 seconds
90 seconds of Box Dips
Rest 30 seconds
90 seconds of Rowing for Calories
Rest 30 seconds
90 seconds of Push-Ups (use ab mat for modification if necessary)
Rest 30 seconds

 

C. Every minute, on the minute, for 6 minutes:
Minute 1 – 8-10 Supine Ring Rows @ 2111
Minute 2 – 45 Second Prone Plank Hold

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Bumper’s ClubTBD

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BOOTCAMP RX CLASS:

A. Four sets for max reps of:
90 seconds of Mountain Climbers
Rest 30 seconds
90 seconds of Ball Slams
Rest 30 seconds
90 seconds of Shuttle Sprints
Rest 30 seconds
90 seconds of Push-Ups (use ab mat for modification if necessary)
Rest 30 seconds

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