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Friday April 20, 2018, CrossFit Stapleton – Denver, CO

19
Apr

Friday April 20, 2018, CrossFit Stapleton – Denver, CO

It is NOT too Late! 

There is still time for YOU to register for our May Challenge. #thankgoodness

THE May Challenge … 

WHAT: In House WOD/Nutrition/Mobility/Meditation Challenge

WHY: To get ya’ll ready for the Stapleton Pool Scene & SUMMER! 

COST: $10/Athletes (Includes fancy score card & access to May Challenge Private Facebook group)

Be prepared to clean up your diet, sweat your face off, MEDITATE, drink more water (not as much as last year – thank goodness!), do a ton of midline work, and say bye bye to alcohol and other not so ideal foods (for a bit). 

ALL for points of course… 

YOUR $10 registration fee (we can charge your ZP account) will include instruction deails, a fancy score card to track your progress, access to the May Challenge PRIVATE Facebook Page, and TONS of great information (rules/point system/tips/tricks/etc.) on how to crush this challenge. 

Accumulate points weekly for good behavior / compliance to the ‘rules’ – We will end the challenge with a pool party + happy hour (when/where – TBD) – We will declare our WINNER here! 

 

CROSSFIT CLASSES:

Performance/Fitness-

A. Five sets of:
Unsupported Seated Strict Press x 3-4 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

B. Complete as many rounds and reps as possible in 15 minutes of:
400 Meter Run
8 Strict Pull-Ups (or 4 jumping pull-ups @ 22X2)
12 (or 6 HS negatives @ 13X1 or 12 Pike of the Box HSPUs)

C.Every minute, on the minute, for 6 minutes:
Minute 1 – 8-10 Supine Ring Rows @ 2111
Minute 2 – 45 Second Prone Plank Hold

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BOOTCAMP RX CLASS:

A. Ben’s Programming (TBD) 

B. Complete as many rounds and reps as possible in 20 minutes of:
500 Meter Run
10 Pull-Ups
10 DB Strict Presses

50 Double Unders

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