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Tuesday November 7, 2017 CrossFit Stapleton – Denver, CO

Holiday Prep Nutrition Challenge

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– Free to play 

– Get is check over the holidays this year!!

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
WhyMost people lose A TON of momentum over the holidays (in regards to their nutrition & fitness)! Lets break that habit this year!!
DETAILSEVERYONE 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.
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!!
GOOD LUCK!

CROSSFIT CLASSES:

Performance-

A. Five sets of:
Bench Press x 2-3 reps @ 20X1
Rest 2 minutes
Strict Supinated-Grip Pull-Ups x 3-5 reps @ 21X0
Rest 2 minutes

 

B. Against a two-minute running clock, complete the following:
400 Meter Run
Push-Ups x Max Reps

– Rest two minutes between sets, and complete a total of four sets.

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Fitness-

A. Five sets of:
Floor Press x 5 reps @ 20X1
Rest 2 minutes
Strict Supinated-Grip Ring Rows x 5 reps @ 21X0
Rest 2 minutes

B. Against a two-minute running clock, complete the following:
400 Meter Run
Push-Ups x Max Reps (NO KNEES!)

– Rest two minutes between sets, and complete a total of four sets.

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Bumper’s ClubTBD

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BOOTCAMP RX CLASS:

A. Against a three-minute running clock, complete the following:
500 Meter Row
Push-Ups x Max Reps (NO KNEES!)

  • Rest two minutes between sets, and complete a total of five

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KIDS TRAINING:

A. Strength/Skill – Bench Press Intro/Demo:

5 x 5

B. Against a 2 minute clock, complete the following:

250m row

AMRAP Burpees

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