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Tuesday January 20, 2015 CrossFit Stapleton- Denver, CO

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Cheese_blog

The Theme this month is French Cuisine and Valentines Day!

The event will be held at The Garces’s Home on February 7th from 6pm-10pm.

The Cost will be $125/Couple (I am importing Cheese for this event!)

French Date Night Menu

Appetizer

Traditional French Cheese Plate with all of the fixings

  • Multiple types of imported french cheeses (Washed Rind/Brie/Blue/Goat/Sheep’s Milk/etc)
  • Nuts/Dried Fruit
  • Grapes
  • Fresh Baguettes and crackers
  • Etc.

Starter

Endive Salad with Roasted Beets, Candied Walnuts and a Port Vinaigrette

Main

Loin Filet of Lamb (Au Jus) w/ a honey glazed rainbow carrot salad and potato gratin

Dessert

Vanilla Crème Brûlée

 

 

CROSSFIT CLASSES:

A) Hang squat snatch – One repetition every 75 seconds x12 sets

– Aim to finish near 85-95% 1RM

 

4 sets:

60 second AMRAP – Muscle ups

– Rest 60 seconds

60 second AMRAP – Double unders

– Rest 60 seconds

+

4 sets:

60 second AMRAP – Burpees to 6″ target

– Rest 60 seconds

60 second AMRAP – Wall ball shots – 20/14#, 10′

– Rest 60 seconds

 

– Perform these sets as fast as possible, then rest and recover. 

– Your goal should be to set a pace that is as aggressive as possible without losing a significant amount of reps over the course of the 4 sets.

 

BOOTCAMP RX CLASS:

WOD 1 – Pace:
AMRAP 15 Minutes:
250m Run or Row
12 Prison Squats (45/35)
5 HSPUs (use scaling from warmup)
MZ: Pace, Yellow

WOD 2 – Pace:
4 Rounds for Time:
10 Calorie Row
12 Wallballs (20/14)
10 Toes to Bar
12 DB Press (30/20)
MZ: Pace, Yellow

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