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Wednesday November 16, 2016 CrossFit Stapleton- Denver, CO

 

recipe

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

tayler@crossfitstapleton.com 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 tayler@crossfitstapleton.com

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!!

Tay

 

 

CROSSFIT CLASSES:

Performance-

A. Every 2 minutes, for 18 minutes:

Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds

(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)

Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters

(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

Minutes 5-6, 11-12 & 17-18: L-Sit Hold x 45 seconds accumulated time

B. Every 5 minutes, for 25 minutes (5 sets), complete as many reps as possible in

3 minutes of:

5 Burpee Toes to Bar

(perform a burpee, immediately followed by a toes to bar)

Run 400 Meters

Max Reps of Bar Muscle-Ups – or – Chest-to-Bar Pull-Ups – or – Pull-Ups

Rest 2 minutes, and repeat when the clock strikes the next five-minute interval for a

total of five sets.

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Fitness-

A. Every 2 minutes, for 18 minutes:

Minutes 1-2, 7-8 & 13-14: 3 Rolls to Candlestick + Low Ring Muscle Up Progression x

3-4 reps

Minutes 3-4, 9-10 & 15-16: Handstand Wall Runs x :45

Minutes 5-6, 11-12 & 17-18: L-Sit Hold Progression x :45 seconds accumulated time

B. Every 5 minutes, for 25 minutes (5 sets), complete as many reps as possible in

3 minutes of:

5 Burpees + 5 Sit-ups (perform a burpee, immediately followed by a toes to bar)

Run 400 Meters

Max Reps of Bar Muscle-Ups – or – Chest-to-Bar Pull-Ups – or – Pull-Ups

– Rest 2 minutes, and repeat when the clock strikes the next five-minute interval for a

total of five sets

———————————————————————————————————————

BOOTCAMP RX CLASS:

A. Every 5 minutes, for 25 minutes (5 sets), complete as many reps as possible in

3 minutes of:

5 Burpee pull-ups

400m row

AMRAP Burpees

– Rest 2 minutes, and repeat when the clock strikes the next five-minute interval for a

total of five sets

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