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Thursday October 26, 2017, CrossFit Stapleton – Denver, CO

No Shave November is upon us!!!! 

 
Want a good reason to grow a beard? How about to raise funds for cancer research, prevention and education? Join CFS this November for a NO SHAVE Challenge – to Raise Money for Cancer Awareness.
The goal of No-Shave November is to grow awareness by embracing our hair, which many cancer patients lose, and letting it grow wild and free. Donate the money you typically spend on shaving and grooming to educate about cancer prevention, save lives, and aid those fighting the battle.
Learn more HERE

Rules: 

1. Fundraising 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
Want a good reason to grow a beard? How about to raise funds for cancer research, prevention and education? Join CFS this November for a NO SHAVE Challenge – to Raise Money for Cancer Awareness.
The goal of No-Shave November is to grow awareness by embracing our hair, which many cancer patients lose, and letting it grow wild and free. Donate the money you typically spend on shaving and grooming to educate about cancer prevention, save lives, and aid those fighting the battle.
Learn more HERE

CROSSFIT CLASSES:

Performance-

A. Five sets of:
Deadlift x 3-5 reps
Rest 20 seconds
Tempo Ring Dips x Max Reps @ 2111
(stick to the tempo – 2 second descent, pause for 1 second, back up to the top, then pause for a second before starting the next rep)
Rest 2-3 minutes

B. For time:
Assault Bike 40/30 Calories
Run 800 Meters
Row 1000 Meters

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Fitness-

A. Five sets of:
Deadlift x 5 reps
Rest 20 seconds
Tempo Push-ups (NO Knees) x Max Reps @ 2111
Rest 2-3 minutes

B. For time:
Assault Bike 30/20 Calories
Run 800 Meters
Row 800 Meters

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Bumper’s Club TBD

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BOOTCAMP RX CLASS:

A. Six sets for max reps of:
60 Seconds of DB Thrusters
Rest 30 seconds
60 Seconds of Box Jump Overs
Rest 30 seconds

B. 3 min AMRAP:

Double Unders

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KIDS TRAINING:

A. Strength/Skill – Push-ups

  • Technique Chat (hollow body/plank position/NO rolling up)
  • 5 x 3 (work on no knees – sub w/ ab mat if necessary)

 

B. 8 min AMRAP:

10 Kcal Assault Bike

10 Kcals on the Rowing Machine

10 Double Under Attempts/Completions

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