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Monday October 30, 2017 CrossFit Stapleton – Denver, CO

HOLIDAY PREP NUTRITION CHALLENGE

Join us this November (and a week into December!) as we prep for the Holidays!!!

The game will be scored by points. Athletes (1 guy & 1 girl) with the most points at the end of the month will win bragging rights and a shout out (and some other goodies!) at our Holiday Party on December 9th! 

What – Nutrition/WOD/MObility Challenge 

When – November 1 – December 5th

Why – Most people lost A TON of momentum over the holidays (in regards to their nutrition & fitness)! Lets break that habit this year!! 

DETAILS – EVERYONE has the opportunity to accumulate at least 10 ‘game’ points per week over the 4 weeks of competition, that is a total of 40 (almost guaranteed) points. In addition, there will be weekly ‘bonus challenges’ that you can choose to partake in that will allow you to increase your final score by up to 10 total points! Athletes will also receive points for every pound of body weight lost, second extra held planking, and second improvement on their mile time trial at the end of the competition.

Point accumulation and tracking will be on the honor system.

Please be honest with yourself when completing the score card…

#integrity #thisisforfun #wealljustwantobeabitmorehealthy

NUTRITION. ACTIVITY. MOBILITY. BONUS. BASELINE.

Please click on the links below for your score card & FULL description of the rules

CFS SCORE CARD (PDF)

CFS Challenge Rule Book (2017)

This is a FREE challenge.

Print your card, challenge yourself to do better this holiday season, get in the gym consistently, stretch, eat well, and CELEBRATE with us on December 9th!!

Email tayler@crossfitstapleton.com with questions. 

 

 

CROSSFIT CLASSES:

Performance-

A. Take 15-20 minutes to build to today’s 1-RM…
Front Squat x 1 rep @ 32X1
(3-second descent, pause for 2 seconds in the bottom, then drive to full extension)

B. For time:
20 Thrusters (115/75 lbs)
10 Pull-Ups
30 Front Squats (115/75 lbs)
20 Pull-Ups
40 Back Squats (115/75 lbs)
30 Pull-Ups

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Fitness-

A. Take 15-20 minutes to cycle 8-10 sets…
Front Squat x 3 rep @ 32X1
(3-second descent, pause for 2 seconds in the bottom, then drive to full extension)

B. For time:
20 DB Thrusters
10 Ring Rows
20 DB Front Squats
20 Ring Rows
20 DB Front Squats
30 Ring Rows

———————————————————————————————————————

BOOTCAMP RX CLASS:

A. For time:
20 DB Thrusters
20 Pull-ups

500m row
30 DB Thrusters
30 Pull-ups

500m row
20 DB Thrusters
20 Pull-ups

 

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