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Tuesday January 26, 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. Every minute, on the minute, for 8 minutes:
Strict Handstand Push-Up to Deficit x 3-6 reps

*Choose a deficit that is challenging but will allow you to finish the assigned reps.
L2-Strict Handstand Push Up x 3-6 reps, no deficit
L3-Strict Handstand Push Up to a 2″ riser x 3-6 reps
L4-Strict Handstand Hold for 20-30 seconds
B. Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – Max Reps @ 85%

C. Every 4 minutes, for 20 minutes (5 sets)
9-7-5
Push press – 155/95#
Toes to bar

Notes:
Build intensity per set on PP/TTB from 80–>100%

 

BOOTCAMP RX CLASS: 

WOD – Endurance:

“Dirty Thirty”

As Many Rounds as Possible in 30 Minutes:

30 DB Push Press (30/20)

30 Prison Squats (45/35)

30 V-ups

30 Mountain Climbers

30 second Side Plank Hold (alternate sides at 15 seconds)

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