Call Us: 315-489-7445 | Member Login

Tuesday October 26, 2015 CrossFit Stapleton- Denver, CO

 

STARTS NOVEMBER 1ST

unnamed

Participate for a chance to win some of the $10,000

WHO IS INVITED?

All MYZONE users as of Nov 1, 2015 will be automatically entered into the Challenge – you can omit yourself from the Prize Draw by replying to the formal invitation that will be sent to you via email on Nov. 

WHAT IS THE CHALLENGE?
• A MEPS challenge throughout the entire month of November
• $10,000 cash prizes awarded in total via prize draw
– USD $2,000 awarded to the 1st ticket that is drawn
– USD $1,000 awarded to the 2nd ticket that is drawn
– USD $500 for the next 14 tickets that are drawn
• 1 ticket is awarded for earning 1300 MEPS
• 1 additional ticket is awarded for every additional 100 MEPS above 1300

• Tickets for the prize draw will be capped at 5000 MEPS 00 in prizes!

WHERE ARE THE COMMUNICATIONS?
Given the above stated formula you will be able to determine how many tickets to the prize draw you have been awarded for earning MEPS.

On Friday the 4th of December MYZONE will announce winners via email to all users, social media channels, and the myzone.org home page.

WHEN IS THE CHALLENGE?
November 1 through November 30.

HOW DO I PARTICIPATE?
Just Earn MEPs in November using any MYZONE belt — there is nothing else to do. If you would like to opt out simply reply to the formal invitation that you will be sent on Nov 1.

WHY?
All MYZONE users love a challenge and cash prizes may be the incentive you’ve been needing to break through your current MEP threshold!

JOIN THE FUN CFS!!

You have nothing to lose…

 

CROSSFIT CLASSES:

Performance-

A. Four sets of:
Weighted Pull-Up x 2-3 reps @ 21X0
Rest 15-20 seconds
Strict Pull-Up x Max Reps @ 20X0
Rest 15-20 seconds
L-Sit x 30-45 seconds (accumulated)
Rest 2 minutes

B. In teams of two, complete four rounds for time of:
12 Dumbbell Renegade Rows
400 Meter Run
(Partition the reps however you see fit, and stay with your partner on the run.)

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

Fitness-

A. Three sets of:
Supine Ring Row x 10-12 reps @ 2111
Rest 45 seconds
Hollow Rock (or Hold) x 30 seconds
Rest 45 seconds
Farmer’s Walk x 100 Meters
Rest 45 seconds
Prone Plank Hold x 45 seconds
Rest 45 seconds

B. In teams of two, complete four rounds for time of:
12 Dumbbell Renegade Rows
400 Meter Run
(Partition the reps however you see fit, and stay with your partner on the run.)

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

BOOTCAMP RX CLASS: 

WOD – AMRAP 35

500m Run (out back to 711)

40′ Bear Crawl

20 Jumping Squats

10 DB Push Press (30/20)

5 Pullups (sub = banded)

5 Burpees

MyZone: Endurance/ Pace = Yellow

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

BUMPER’S CLUB: 

Deload 

  • Front squat, 10×2 reps @ 40% (No additional resistance)
  • Deficit deadlift, 10×3 reps @ 40% (No additional resistance)
  • Walking sled drag, 200m @ moderate weight
  • Row 500m x 4 sets w/ 3min rest in between sets
  • Reverse hyper, 2×16 @ 25% of 1RM back squat
About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text