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Wednesday January 11, 2017 CrossFit Stapleton- Denver, CO


Wednesday January 11, 2017 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 MondayFriday 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, for as long as you would like to stay on the program.

Happy Eating!!





A. Take 15-20 minutes to build to today’s 1-RM Power Clean

B. For time:

10 Power Cleans (155/105 lbs)

100 Double-Unders

8 Power Cleans

80 Double-Unders

6 Power Cleans

60 Double-Unders

4 Power Cleans

40 Double-Unders

2 Power Cleans

20 Double-Unders

Please feel free to increase the load if 155/105 is not challenging; or decrease the load

if moving the prescribed weight would be too ambitious for a total of 30 reps.



A. Take 15-20 minutes to cycle through:

8X3 Hang Power Clean (minimal loading increases)

B. For time:

5 Hang Power Cleans

100 Mountain Climbers

5 Hang Power Cleans

80 Mountain Climbers

5 Hang Power Cleans

60 Mountain Climbers

5 Hang Power Cleans

40 Mountain Climbers

5 Hang Power Cleans

20 Mountain Climbers



A. For Time:

20 Mountain Climbers

80 DUs (or x3 Singles)

40 Mountain Climbers

60 DUs

60 Mountain Climbers

40 DUs

80 Mountain Climbers

B. For Time:

500m Row

X2 – Rest as needed between rows



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