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Wednesday July 8, 2015 CrossFit Stapleton- Denver, CO

FREE- Intro 101 Nutrition Class

Crossfit Stapleton CDR Nutrition transparent PNG
The Intro to Nutrition 101 class is  FREE to all current members (and their family and friends!).
This course is designed to inform our athletes on the basics of nutrition and get you off and running on the right foot to a happy and healthy lifestyle. In this course we will discuss how nutrition affects our performance and recovery, how to structure your meals and snacks properly, tips on crushing your next grocery shopping trip (sample grocery list handouts will be provided) and much more!

*Coffee will be provided by Tay*


THIS Saturday 7/11/15 at 9:30am-11am


Our gym (in the main WOD area)

 What to Bring:

Yourself, notebook, and a pen or pencil


No need… Just show up!



A. Five sets of:
Weighted Pull-Up x 2-3 reps @ 21X0
Rest 60 seconds
Front-Leaning Rest on Rings x 60-90 seconds
Rest 60 seconds

B. In teams of two, alternate rounds to complete five sets each for time of:
10 Pull-Ups
15 Wall Ball Shots
30 Double-Unders



A. Four sets of:

Strict Supinated-Grip Pull-Ups x 4-6 reps @ 21X1 (add weight if possible)

Rest 60 seconds

Lateral Lunge x 8-10 reps each leg @ 2111

Rest 60 seconds

Side Planks x 30 seconds each side

Rest 60 seconds

B. In teams of two, alternate rounds to complete five sets each for time of:

15 Wall Ball Shots

15 Calorie Row



WOD 1:
As Many Rounds as Possible in 10 Minutes:
20 Double Unders (sub attempts)
12 DB Thrusters (30/20)
10 Prison Squats (45/35)
:30 Second Plank
MyZone: Sprint/ Red

Rest 2 minutes… then…
3 Rounds for Total Reps:
1 Minute HEAVY Ball Slams (40/30)
1 Minute HEAVY Weighted Situps (40/30)
1 Minute Rest
MyZone: Sprint/ Red

Rest 2 minutes… then…

For Time:
400m Run
30 Jumping Squats
20 V-ups
10 Pushups
MyZone: Sprint/ Red

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