There’s no better way to start off the new year than with a infamous CFA Pub Run! A Double Your Denim Pub Run, to be exact. Join us on January 10th as we grace downtown pubs with a bit of funk and style!
Details:
We’ll meet at 6:45 PM at Town Lake by the water coolers on 1st and Riverside.
Then we will all walk, jog or run to the first of numerous pubs around downtown!
Everyone is welcome and encouraged to come out, meet new friends and enjoy a refreshing beverage (or a few)!
On Saturday, February 1st 2014, A League of Their Own: A Women’s Only CrossFit Challenge will showcase the amazing strength, tenacity and camaraderie that only the women of CrossFit have to offer!
Grab a girlfriend and join the roster ofThe Majors Division (RX) or The Minors Division(Scaled). Four workouts across broad time and modal domains will give your duo the chance to push through your weaknesses and show off your strengths!
Registrationopens Wednesday, December 11th 2013. Space is limited to the first 30 teams per division.
Over $3000 in Prizes, including $1200 Cash! For each of the four WODs, the 1st place finishing team in each division will receive a $50 prize. Cash and additional prizes will be awarded to the top three teams in The Majors Division. Additional prizes will be awarded to the top three teams of The Minors Division.
1st Place Majors Team: $500
2nd Place Majors Team: $250
3rd Place Majors Team: $150
REGISTRATION Registration opens at 12:00pm on Wednesday, December 11th 2013
TWO DIVISIONS:
– THE MAJORS $140/Team
RX division. Two female athletes per team. Thirty teams per division.
– THE MINORS$120/Team
Scaled division. Two female athletes per team. Thirty teams per division.
Not sure which division to register for? Check out the Divisions page for guidelines.
REGISTRATION NOTES:
* Only ONE teammate needs to complete the online registration for your team.
* Event shirts are included in your registration fee! Be prepared to provide shirt sizes of both teammates when you register online. Shirts are a UNISEX style baseball tee (NOT women’s cut).
* Be prepared to provide your Team Name along with contact information for BOTH athletes.
* No refunds or exchanges will be provided for any reason! Although planned as an indoor/outdoor event, we have adequate space at MCFSA to move the entire event indoors in case of inclement weather.
Performance – Fine Tune Phase Week 2 of 3 A.
16:00 Alt. EMOM
Even: Dips 6
odd: Pull-ups 6
*add weight to either exercise as needed, goal is unbroken for all sets
B.
5 Rounds
:30 Power Clean to Overhead @ 115 lb, 75 lb
Rest 2:00
*Reps Recorded
C.
5 Rounds
250 M Sprint
Rest 2:00
Foundations(Test) Skill Snatch
A. Snatch x3x5
B. Snatch Grip RDL x8x3
then… 4 Rounds
250m Row
5 Burpee Max Jump
Rest 3 mins
(Test) Front Plank Test 90 secs
“Most talented players don’t always succeed. Some don’t even make the team. It’s more what’s inside.” – Brett Favre
Performance – Fine Tune Phase Week 2 of 3 A. Power Snatch x2x7 @ 75-80% Rest :60-:90
B.
8 Rounds
500 M Row
Rest 2:00
*1 set of Max DU’s during rest time
Foundations Skill Front Squat
A. Front Squat x6x4
B. Chin ups or Chin over bar x3-4 or 30 sec x 4
then… Mile Run Test
“Leadership, like coaching, is fighting for the hearts and souls of men and getting them to believe in you.” – Eddie Robinson
