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Friday June 8, 2018, CrossFit Stapleton – Denver, CO

7
Jun

Friday June 8, 2018, CrossFit Stapleton – Denver, CO

MAY CHALLENGE WINNER ANNOUNCEMENT 

The May Challenge just wrapped up its SECOND year at CFS and it was again FABULOUS.

We meditated (some for the first time EVER), dropped alcohol, stretched their faces off, worked out consistently, cleaned up their diets dramatically and got overall super disciplined in their healthy ways!

Our goal with the May Challenge was to introduce healthy habits to you and show you how EASY i t is to clean things up – and see VERY quick progress. Most of you were able to see these benefits!!

We celebrated the close of the May Challenge and the Open of Summer with a pool party last Saturday!!!!

THANK YOU TO THOSE OF YOU WHO SWUNG BY TO HANG OUT!!!!! #itwassohotout

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Without further ado it is time to announce our 2018 MAY CHALLENGE WINNERS!

Please congratulate these two in class when you see them – they kicked fantastic ass last month and deserve some praise.

JASON SAN SOUCI – MALE OVERALL POINTS WINNER (106)

ALLISON FORSMAN – FEMALE OVERALL POINTS WINNER (99)

Until next year!!!!!!

 

CROSSFIT CLASSES:

Performance-

A. Every 3 minutes, for 15 minutes (5 sets) of:
Back Squat x 3 reps

*Sets 1-4 – 4 reps @ 80-88%
*Set 5 – Max Reps @ 85%

 

B. Every 8 minutes, for 24 minutes (3 sets) for times:
30/20 Calories of Assault Bike
20 Walking Lunges with Kettlebells (32/24 kg)
400 Meter Run

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Fitness-

A. Every 3 minutes, for 15 minutes (5 sets) of:
Back Squat x 5 reps

 

B. Every 8 minutes, for 24 minutes (3 sets) for times:
20 Calories of Assault Bike
20 Walking Lunges (Body Weight)
400 Meter Run

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 BOOTCAMP RX CLASS:

A. 4 rounds- 25 Min

  • Handstand Push Up Practice (10 Second Hold Up top, 5 second Negative) x 5 Reps
  • Do not use ab-mats to decrease ROM! Practice the full range of motion. If this is easy, then you can add a deficit
  • 4 Weighted Pull Up (Increase weight each round)
  • 6/arm Alt Dumbbell Bench
  • 35 second ring plank

 

B. 20 Min – “The Kettle-belle of the ball” 2 Rounds:

10 Kettlebell Strict Press

15/Arm Single Arm Kettlebell Overhead Squat

20 Kettlebell Push Press

25 Kettlebell Front Rack Squat

30 Kettlebell Overhead Sit Up (you can anchor feet)

35 Goblet Squats

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