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Thursday October 25, 2018, CrossFit Stapleton – Denver, CO

24
Oct

Thursday October 25, 2018, CrossFit Stapleton – Denver, CO

Free Recipe of the Week!!!

Image result for pumpkin gif

Pumpkin & Blueberry Quinoa-Oatmeal 

Ingredients: 

2 1/2C almond milk 

1t cinnamon
1/2t cardamom
1 vanilla bean (seeded)
2C cooked quinoa
1/2 can pumpkin (15oz can)
1C blueberries
1/4C sliced almonds
4T almond butter (for serving) • 2T honey (for serving) 

Directions: 

1. In a blender whip together milk, spices, vanilla bean seeds, 1T honey, pumpkin

2. Scoop cooked quinoa (warm) evenly into serving bowls and pour 1/2-2/4C cold pumpkin milk over the top.

3. Garnish with blueberries, sliced almonds, 1T of almond butter and a drizzle of honey.

4. Enjoy! 

 

 

CROSSFIT CLASSES: 

Performance- 

A. Every 3 minutes, for 15 minutes (5 sets):
Shoulder Press x 3-5 reps @ 20X1

If you achieve 5 successful reps, increase the load in the next set.

B. Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Handstand Push-Ups
9 Ring Dips
12 Toes to Bar

———————————————————————————————————————

Fitness-

A. Every 3 minutes, for 15 minutes (5 sets):
Shoulder Press x 5 reps @ 20X1

– Minimal weight increases ! 

B. Complete as many rounds and reps as possible in 12 minutes of:
6 Pike off the box HSPU
9 Bar / Box Dips
12 Knees to Chest 

———————————————————————————————————————

Bumper’s ClubTBD


BOOTCAMP RX: 

A. 4 Rounds:
A1. 5 Banded KB Deadlift @ 31X3
A2. Banded Good Mornings

B. 3 Rounds:
B1. 45 sec Bear Hug Hold
B2. 10 Banded Face Pulls
B3. 20 meter Heavy Sled Push

C. 4 Rounds:
15 Cal Assault Bike
20 Alternating Push Press
30 Wall Balls
40m Front Rack KB Carry
Rest 90 seconds
**Increase pace on assault bike each round

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