2/8/17 – South End Showdown on 2/18

Renee Lunging

RANT

Registration for the South End Showdown is now open!

This is the first annual South End Showdown for Cystic Fibrosis. This will be a partner workout for all skill levels.  Want to participate but don’t have a partner?  There is a sign up sheet in the gym for anyone looking for a partner!

Team Types: All Male, All Female, and Coed Teams of 2 are all welcome to compete; RX and Scaled Division
https://www.eventbrite.com/e/south-end-showdown-for-cystic-fibrosis-tickets-31289098536

Date: Saturday, February 18
Registration @ 10am
Competition begins @ 10:30am sharp for first heat

Prizes: 1st, 2nd, 3rd for all RX and 1st in each scaled plus a prize for best dressed team.

Final Registration Date: Friday, February 17th 12pm

Fees: $40 per team

Questions: Benjaminellis123@gmail.com

DONT WANT TO COMPETE?: We are looking for volunteers and judges!! Please visit our Competition Webpage to sign-up!!

Note: There WILL be a 9:30am CrossFit All Levels Class that morning as well

CrossFit Performance

A. Power Clean + OH – 3×5, rest 2:00

*build to working load

+

5 Rounds for Time

10 Power Clean + OH

15 Box Jumps

*choose box jump height that allows for cyclical consistent jumps

*choose load that can be performed unbroken for 5 reps

CrossFit Fundamentals

AMRAP 20

30 OH Lunges (plate) (total)

30 Abmat Situps

20 Burpees to a Plate

Olympic Weightlifting

A. Jerk Warm Up

B. Jerk – 8×1

C. Front Squat – 3×2

D. 10,9,87…. of DB Strict Press and Hammer Curls each arm