Monday 6.16.14
Summer Showdown Division Requirements
Registration for the Summer Showdown on June 28th is open! Cost is $25 per entry, which will go towards the prizes for winners. Feel free to bring family and friends to cheer you on and to hang out afterwards for FOOD AND FUN! Sign up sheet is at the box!
Men's and Women's RX:
You should be able to perform all of the movements in this year's CrossFit Open , excluding muscle ups. This includes pull ups, 20/14# wall balls, 155/105# ground to overhead, toes to bar, and 24/20" box jumps.
Men's and Women's Scaled:
You can expect to see some similar movements as in the Open in terms of weightlifting, but with lighter loads. You should be able to take 115/75# from ground to overhead and use a 14/10# wall ball. There will be no pull ups, toes to bar, or double unders for this division.
*If you have questions about which division to sign up for, don't hesitate to ask us :)
Strength
Front Squat 2-2-2-2-2
WOD
Alternating with a partner, each complete 3 rounds:
15 cal row
10 burps over the erg
15 box over jumps (24/20")