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Monday October 9, 2017 CrossFit Stapleton – Denver, CO

No Shave November- Raise Money for Cancer Awareness!

 

Want a good reason to grow a beard? How about to raise funds for cancer research, prevention and education?
Rules: 
1. Set a goal-  $1000 for the entire gym.
2. Clean shave on October 31. Have your picture taken on November 1 either at the gym (or take a selfie at home).
3. Ask friends, family, colleagues, and other gym members to sponsor your facial growth! Collect donations and bring them into the gym.
4. NO SHAVING or TRIMMING. Embrace the itchy days. Persevere and know you’re growing for a good reason.
5. Show up to the gym on November 30 to have your picture taken (or take a selfie at home).
6. If we reach our donation goal, we’ll all decide (or let other gym members vote for) the funky facial hair styles to rock for the first few days of December.
If you have any questions, contact Coach Ben- (508) 873 9644 or learn more at www.no-shave.org.
#noshavenovember

CROSSFIT CLASSES:

Performance-

A. Four sets of:
Push Press x 4-5 reps
Rest 2 minutes
Clean Pulls x 3 reps
(perform these with PERFECT mechanics on first pull – chest up, weight balanced over mid-foot, then accelerate through the middle)
Rest 2 minutes

B. Five sets for max calories/reps of:
30 seconds of Rowing (for max calories)
30 seconds of Rest
60 seconds of Burpees (for max reps)
Rest 2 minutes

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Fitness-

A. Four sets of:
Push Press x 5 reps (keep same weight across all 4 sets)
Rest 2 minutes
Hang Clean Pulls (second pull focus) x 3 reps
(perform these with PERFECT mechanics on second pull – chest up, weight balanced over mid-foot, then accelerate through the middle)
Rest 2 minutes

B. Five sets for max calories/reps of:
30 seconds of Rowing (for max calories)
30 seconds of Rest
60 seconds of Burpees (for max reps)
Rest 2 minutes

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

BOOTCAMP RX CLASS:

A. Five sets for max calories/reps of:
60 seconds of Assault Bike (for max calories)
30 seconds of Rest

60 seconds of Burpees (for max reps)

30 seconds of Rest

60 seconds of Double Unders (for max reps)
– Rest 2 minutes

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