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Tuesday May 2, 2017 CrossFit Stapleton- Denver, CO

 

Registration for May Shred Challenge AND ROW-PEN are now Closed!!

Check out CFS Member this Month!!

Good Luck to Everyone Participating in these awesome Challenges!

We are so excited to see everyone push themselves to better health and fitness!

Shre

d Challenge: Week 1!!

SPOILER ALERT.. Bonus Challenge #1 =

WATER! Boys must drink at least 100oz of water/day and the ladies must drink at least 80oz/day.

WARNING – DO NOT DRINK ALL OF THIS AT ONE TIME!!! THIS IS NOT SAFE. 

Please break up the 100/80oz throughout your day.. IE: 33.3/26.7oz in the AM, 33.3/26.7oz by lunch, and 33.3/26.7oz by dinner.

Extra Scorecards are available here:  SHRED CHALLENGE – Score Card. Keep your scores up-to-date!!

 

CROSSFIT CLASSES:

Performance-

A. Four sets of:

Deadlift x 3-5 reps @ 30X1

Rest 20 seconds

Tall Box Jumps x 10 reps

(jump up, then step down on these)

Rest 3 minutes

B. Complete as many rounds and reps as possible in 10 minutes of:

10 Power Cleans (155/105 lbs)

10 Chest-to-Bar Pull-Ups

10 Burpees

C. May Challenge Cash-Out/Buy-in

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Fitness-

A. Four sets of:

Deadlift x5 reps @ 30X1 (same # all 4 sets)

Rest 20 seconds

Box Jumps/Step-ups x 10 reps

(jump up, then step down on these)

Rest 3 minutes

B. Complete as many rounds and reps as possible in 10 minutes of:

10 Hang Power Cleans

10 Ring Rows

10 Burpees

C. May Challenge Cash-Out/Buy-in

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Bumper’s Club – TBD

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BOOTCAMP RX CLASS:

A. 20min AMRAP:

10 KB Clean & Jerks (1 KB in each hand)

10 Pull-ups

10 Burpees

10 Kcals on the Erg (rower)

B. May Challenge Cash-Out/Buy-in

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