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Tuesday February 21, 2017 CrossFit Stapleton- Denver, CO

Ever Wondered What Nutritional Services CFS Offers?? 

See the Different Options Below!!

nutrition

 

Athlete in the Kitchen Recipes ($20/mo for CFS Members ONLY)

Weekly Recipes dropped into your inbox

5 meals (4 dinner/lunches & 1 breakfast)

‘Almost Paleo (80/20)’ or ‘Vegetarian’

All options Gluten Free

Baseline Nutrition Assessment ($75)

60 minute consultation with our Nutrition Expert

Assess your current nutritional status (Skin-fold testing, ‘Before’ Pictures, Food Log Analysis)

Set future goals and establish your personal ‘Game Plan’

Follow-up appointment $50 (Recommended every 90 days)

Nutrition Coaching Program ($100/mo)

Begins with a baseline fitness & nutrition assessment

Personal nutrition plan will be assigned to you

Weekly food log reviews

Fitness/body comp measurement testing every 90 days

Daily motivation & accountability

Personal Meal Prep Program ($300/mo for CFS Members ONLY)

Every Thursday you will receive 5 seasonal recipes (4 dinners/lunches and 1 breakfast) and accompanying shopping list from either our Paleo, Tayleo, or Vegetarian plans to your inbox.

Every Sunday you will receive 120 minutes of food preparation at your house, in your kitchen, with a personal chef. This will set you up for success and get you ready for the week ahead.

To start you will receive a preliminary grocery store tour, that will get you familiar with the local grocery store of your choice.

The goal here is to get you comfortable in the kitchen and become a food prepping machine.

http://crossfitstapleton.com/nutritionrx/

 

CROSSFIT CLASSES:

Performance-

A. Every two minutes, for 16 minutes (8 sets) – Back Squat:

*Set 1 – 5 reps @ 55%

*Set 2 – 5 reps @ 65%

*Set 3 – 3 reps @ 75%

*Set 4 – 2 reps @ 85%

*Set 5 – 2 reps @ 90%

*Set 6 – 1 rep @ 95%

*Set 7 – 2 reps @ 90%

*Set 8 – 1 rep @ 90%

B. Three rounds for time of:

100 Double-Unders

10 Hang Squat Cleans (155/105 lbs)

10 Alternating Front-Racked Reverse Lunges (155/105 lbs)

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Fitness-

A. Every two minutes, for 16 minutes (8 sets) – Back Squat:

3×8 @ 22X2

B. Three rounds for time of:

60 mountain climbers (OR :60 DU attempts!)

10 Hang Power Cleans

20 BW Alternating Reverse Lunges

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Competition-

A. Three rounds for time of:

12 Kipping Handstand Push-Up

50 Double-Unders

12 Chest-to-Bar Pull-Ups

B. Four sets of:

3-Position Snatch @ 75-80%

(high hang, mid-thigh, below the knee)

Rest as needed

C. For time:

50 Calories of Assault Bike

50 Walking Lunges with DB Farmer’s Carry (50/35 lb DBs)

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BOOTCAMP RX CLASS:

A. For Time:

1000m row

50 Ball Slams

40 Toes to Bar

30 DUs

20 Box Dips

10 Burpee Box Jumps (24/20”)

Rest – 7 minutes

B. For Time:

10 Burpee Box Jumps

20 Box Dips

30 DUs

40 Toes to Bar

50 Ball Slams

1000m row

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