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Wednesday June 7, 2017 Stapleton- Denver, CO

Please join us THIS SATURDAY for a Superfood Info/Sample Session

What: Superfood Nutrition – Samples and Expert Info

Where: CrossFit Stapleton

When: June 10th, 8am-10am

Who: Moms, Dads, Athletes, Kids…Everyone!

Price: Fo Free.

Please join Ann and Dana (info below) this Saturday for a quick info session on all things ‘superfood’ – there will be samples of their products too! They are both going to give you great information on ways to get more nutrition into you and your family’s regimen, super EASILY!

Ann Lonigro (she just won our Shred Challenge!) has been a member of CFS for over 5 years (WOW!!) and has always had a passion for everything health and nutrition and loves to share that passion with others.  With 2 kiddos and an active lifestyle, she recently she began incorporating some amazing super-foods into her family’s nutrition.

Joining Ann is Dr. Dana McGrady.  Dr. Dana is a Doctor of Oriental Medicine and mama to 3 little ones. She specializes in nutrition, homeopathy and electrical medicine. She has been helping people live their best and happiest life with optimal nutrition for 14 years. She is madly in love with her life and loves helping people take that first step towards health!

See you Saturday.




A. Four sets of:

Front Squat x 3-5 reps @ 30X1

Rest 20 seconds

Strict Pull-ups x Max unbroken reps

Rest 3 minutes

B. Complete as many rounds and reps as possible in 10 minutes of:

10 Power Cleans (155/105 lbs)

15 Burpees



A. Four sets of:

Front Squat x 5 reps @ 30X1 (light!)

Rest 20 seconds

8x Jumping Negatives @ 23X0 (or 10x elevated ring rows – controlled!)

Rest 3 minutes

B. Complete as many rounds and reps as possible in 10 minutes of:

10 Hang Power Cleans

10 Burpees



A. 20min AMRAP:

20 Goblet Squats

20 SA-KB Clean and Jerks (10/arm)

20 Kcals on the Rowing Machine

B. 5min AMRAP:

5 STRICT Pull-ups (or jumping negatives @23X0)

5 Box Dips



A, Strength/Skill:

Front Squat 5×5 (or goblet squat)

B. 5min AMRAP:

5 Goblet Squats

5 Burpees

10 Jumping Jacks



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