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Thursday January 18, 2017, CrossFit Stapleton – Denver, CO

17
Jan

Thursday January 18, 2017, CrossFit Stapleton – Denver, CO

New Year New You?

Are you looking to clean up you nutrition game this year? FINALLY?

Nutrition seems to be a gaping hole in the journey many of us our on to reach the body composition and performance goals we so desperately seek!

We obviously have you covered on the training side of the spectrum, but LUCKILY here at CFS we ALSO have quite a few options for you when it comes to getting your nutrition game in check as well.

CFS NUTRITION RX PROGRAMS INCLUDE: 

Athlete in the Kitchen Recipe Club

Monthly Online Nutrition Coaching Program

Quarterly Baseline Nutrition Assessments

In Home Personal Chef and Meal Prep Service

Please refer to our NurtritionRX page HERE for details on the offerings we have here at the box.

Email tayler@crossfitstapleton.com with questions or to get started!!

 

 

CROSSFIT CLASSES:

Performance-

A. Every 2 minutes, for 12 minutes (6 sets):

High Hang Snatch + Hang Snatch

Build over the course of the six sets.

 

B. Every 2 minutes, for 6 minutes (3 sets):

4-Position Halting Snatch Deadlift x 1 rep

(pause for 2 seconds at 2″ off the floor, mid-patella, mid-thigh and high hang)

 

C. Four sets for max reps/calories:

30 seconds of Assault Bike (for calories)

Rest 30 seconds

30 seconds of Box Jumps (24″/20″)

Rest 30 seconds

30 seconds of Toes to Bar

Rest 30 seconds

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Fitness-

A. Every 2 minutes, for 12 minutes (6 sets):

High Hang Power Snatch + Hang Power Snatch

 

B. Every 2 minutes, for 6 minutes (3 sets):

3-Position Halting Snatch Deadlift x 1 rep

(pause for 2 seconds at 2″ off the floor, mid-thigh and high hang)

 

C. Four sets for max reps/calories:

30 seconds of Assault Bike (for calories)

Rest 30 seconds

30 seconds of Box Jumps

Rest 30 seconds

30 seconds of Knees to Chest

Rest 30 seconds

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Bumper’s Club – TBD

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BOOTCAMP RX CLASS:

A. Five sets for max reps/calories:

30 seconds of Double Unders

Rest 60 seconds

30 seconds of Ball Slams

Rest 60 seconds

30 seconds of Sit-ups

Rest 60 seconds

30 seconds of Jumping Lunges

  • Rest 2 minutes between rounds

– The goal here is to go ALL OUT for :30 at a time. Max, 100%, Balls to the Wall Effort

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