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Wednesday July 13, 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. Take 15 minutes to build to a heavy Jerk or Snatch Balance – choose based on which you feel needs more work

B. Complete as many rounds and reps as possible in 7 minutes of:
7 Toes to Bar
14 Wall Ball Shots



A. Take 15 minutes to practice your Jerk Balance

– Complete 5×5 off the rack. Focusing on solid dip, drive, drop and catch!

B.Complete as many rounds and reps as possible in 7 minutes of:
14 Medball sit-ups
14 Wall Ball Shots



A1. Rachel’s WOD – 20MIN AMRAP:

Ascending ladder (by 2s) until 20 minutes elapses of…


Kettle Bell Swings

Wall Ball Shots

Little Loop Run (between EACH ’round’)


Round one = 2 lunges + 2 KBs + 2 WBs + Run

Rounds two = 4 lunges + 4 KBs + 4 WBs + Run

Round three = 6 lunges + 6 KBs + 6 WBs + Run


A2. For Time: 

800m run – IMMEDIATELY following the end of the 20min AMRAP!

B. Core Finisher: 

Cha Cha Plank


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