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Tuesday June 28, 2016 CrossFit Stapleton-Denver, CO

Are you an Athlete in the Kitchen?


Or just in the gym?

It’s time 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? 

What do you get?

For $5/week you will receive 5 (4 main meals and one breakfast) seasonal, chef inspired recipes that each makes 4-6 servings. These meals will feed a family of 4 dinner and breakfast Monday-Friday or an individual Breakfast, Lunch and Dinner all week. You choose how you would like to use them! 

This program will be spreading across Colorado (and probably the world!) soon, but we wanted to test our basic ‘menu offerings’ to the CFS family first. This program will be much more expensive down the road, but your $20/mo rate will be locked in as long you are a member of CFS. All we ask from you is your honest feedback on the recipes and the shopping lists. 

If you would like to receive a FREE week to see what the hype is all about email to receive one ‘Almost Paleo’ menu plan. We are developing a strict paleo plan and a vegetarian plan that you can choose from down the road. 

 If you would like to sign-up for this program, please email and we will add a $20/mo charge to your monthly membership at the gym. You will receive weekly recipes in your inbox (similar to what you see attached), for as long as you would like to stay on the program.

Happy eating!! 





A. Every 2 minutes, for 24 minutes (12 sets):
Power Clean + Split Jerk

Build over the course of the 12 sets to today’s heavy.

B. Every 5 minutes, for 15 minutes (3 sets):
15 Pull-Ups
30 Push-Ups
45 Air Squats

Complete each set as quickly as possible and note times for each.



A. Every 2 minutes, for 24 minutes (12 sets):
2x Hang Power Clean + 2x Push Jerk

– Pick and weight you can control and move WELL!

B. Every 5 minutes, for 15 minutes (3 sets):
10 Jumping Pull-ups (or 10 Ring Rows)
20 Push-Ups (Sub on knees if necessary)
30 Air Squats

Complete each set as quickly as possible and note times for each.



A. For time:
50/40 Calories on the Rower
30 Kettlebell Swings (32/24 kg)
40/30 Calories on the Rower
20 Kettlebell Swings (32/24 kg)
30/20 Calories on the Rower
10 Kettlebell Swings (32/24 kg)

B. Every minute, on the minute, for 12 minutes:
Minute 1 – Ab Roll Outs x 8-10 reps
Minute 2 – Hollow Rocks x 30 seconds
Minute 3 – Seated L-Sit Double Leg Lifts x 30 seconds



A. 5 Rounds for Time:

15 Box Jumps

30 Air Squats

45 DUs

B. Tabata Fun (8 total rounds – Alternating):


Superman Hold

– Record total sit-ups


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