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Tuesday January 17, 2017 CrossFit Stapleton- Denver, CO

paleoplan

Hello There Athlete! 

Are you an Athlete in the Kitchen?

Or just in the gym?

Or struggling with one or the other?

Well the time has come to be both!!

Let us show you why feeling and looking good is 90% Nutrition and 10% Physical Activity.

We have been working on a program to help YOU succeed in the kitchen. How do WEEKLY recipes, with detailed step by step instruction, and accompanied shopping lists dropped in your inbox every Friday sound? 

For $5/week you will receive 5 (4 main meals and one breakfast) recipes each week that are seasonal, clean, chef inspired in your email inbox. Each recipe makes up to 4 servings. These meals will feed a family of 4 dinner and breakfast MondayFriday or an individual Breakfast, Lunch and Dinner all week!! 

This program will be much more expensive down the road, however, the $20/month rate will be locked in as long you are a member of CFS!! 

If you would like to sign-up for this program, please email Tayler at tayler@crossfitstapleton.com and we will add a $20/month charge to your monthly membership at the gym. You will receive weekly recipes in your inbox every Friday for as long as you would like to stay on the program!! 

Happy Prepping!

Tay

 

CROSSFIT CLASSES:

Performance-

A. Take 20-25 minutes to establish today’s 1-RM Pause Back Squat @ 32X0

– Descent slow and controlled in 3 seconds, then pause in the bottom position for 2

seconds before driving up to full standing.

B. “Jackie” – For Time:

For time:

Row 1000 Meters

50 Thrusters (45/33 lbs)

30 Pull-Ups

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Fitness-

A. Take 20-25 minutes to cycle through 5×5 Back Squat @ 32X0

– Descent slow and controlled in 3 seconds, then pause in the bottom position for 2

seconds before driving up to full standing.

B. “Jackie” – For Time:

Row 1000 Meters

50 DB Thrusters

30 Ring Rows

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Competition-

A. Every minute, on the minute, for 12 minutes:

Snatch with 3 second hold x 1 rep @ 75%

– Perform a snatch focusing on perfect speed and mechanics, receive at the bottom of

your overhead squat and hold their for 3 full seconds before standing up with the load.

B. For time:

Row 500 Meters

50 Pull-Ups

Row 500 Meters

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BOOTCAMP RX CLASS:

A. Coaches Choice – Core WOD

B. “Bootcamp Jackie”

For time:

Run 1 mile

50 DB Thrusters

30 Pull-Ups

50 DB Thrusters

Run 1 mile

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