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Thursday January 25, 2017, CrossFit Stapleton – Denver, CO

24
Jan

Thursday January 25, 2017, CrossFit Stapleton – Denver, CO

Free Recipe!!!

Cold Brew PB-nana Power Shake

Ingredients:

• 4 bananas (peeled)
• 4 carrots (rough chopped)
• 1C dates (pitted)
• 2C unsweetened cold brew coffee (you can get this is the milk section at most grocery stores) • 4C almond milk (+ more if you want a thinner shake)
• 4 scoops vanilla or chocolate whey protein powder
• 2C rolled oats (Gluten Free if you can find them!)
• 1/2C almond/peanut/coconut butter (your call)
• 4T coconut oil
• 2 pinches of salt
• 1t cinnamon
• ICE for the morning of!

Directions:

In a LARGE mixer (you may need to rock out two batches) blend everything together, minus the ice, until very smooth.

In the morning pour 1/4 of the blended mix into a blender with a small handful of ice.

Blend once again until smooth, pour into a serving glass, head out the door!

Enjoy.

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. In teams of two, with only one partner working at a time, complete 3 rounds each for time of:

50 Wall Ball Shots (20/14 lbs)

 

B. Three sets of:

Bulgarian Split Squats x 8 reps each leg @ 3111

Rest while partner works

Single-Arm Dumbbell Row x 8 reps each arm @ 2111

Rest while partner work

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Fitness-

A. In teams of two, with only one partner working at a time, complete 3 rounds each for time of:

30-50 Wall Ball Shots

 

B. Three sets of:

Bulgarian Split Squats x 8 reps each leg @ 3111

Rest while partner works

Single-Arm Dumbbell Row x 8 reps each arm @ 2111

Rest while partner work

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Bumper’s ClubTBD

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BOOTCAMP RX CLASS:

A. In teams of three, with only one partner working at a time, complete 3 rounds each for time of:

50 Wall Ball Shots

One Round = P1 x 50 + P2 x 50 + P3 x 50

BY THE END EACH PERSON WILL HAVE COMPLETED 150 WALL BALL SHOTS

 

B. 15 – 12 – 9 – For Time:

Burpees over the DB

SA DB Snatches

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