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Monday April 16, 2018, CrossFit Stapleton – Denver, CO

15
Apr

Monday April 16, 2018, CrossFit Stapleton – Denver, CO

MAY CHALLENGE REGISTRATION IS OPEN 

Register at the gym (by the WOD screen!!) 

WHEN: Tuesday May 1st – Thursday May 31st 

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

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

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

HOW TO REGISTER: Registration will begin Monday April 16th – There is a registration sheet by the screens at the gym. 

Be prepared to clean up your diet, sweat your face off, MEDITATE, 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 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! 

Registration starts TODAY and ends on May 1st. 

Time to get SHREDDED – Again. 

 

CROSSFIT CLASSES:

Performance-

A. Every 3 minutes, for 15 minutes (5 sets) of:
Pause Front Squat x 3 reps @ 32X1

B. Four sets of 3-minute ‘’Mary” sprints –
5 Strict Handstand Push-Ups
10 Alternating Pistols
15 Pull-Ups

– Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next set. Score total number of rounds completed.

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Fitness-

A. Every 3 minutes, for 15 minutes (5 sets) of:
Pause Front Squat x 5 reps (Hold 2 Seconds in the BOTTOM only) @12X1

B. Four sets of 3-minute ‘’Mary” sprints –
5 Pike of the Box (or L-Seated HSPU)
10 Alternation Bowlers Lunges
15 Ring Rows (or 10 Jumping Pull-Ups @ 22X2)

– Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next set. Score total number of rounds completed.

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BOOTCAMP RX CLASS:

A. Ben’s Programming (TBD)  

B. Four sets of 3-minute ‘’Bootcamp Mary” sprints –
5 HSPUs (or L-Seated DB Presses)
10 Walking Lunges
15 Pull-ups (or RRs)

– Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next set. Score total number of rounds completed.

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