Friday 11/13/2015

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Friday we will have NORMAL classes and all hours. However, Saturday, the gym will be CLOSED. There will be no classes here this Saturday. We have a number of athletes competing in the Iron Curtain in Longwood (Orlando) at CrossFit Evolution.

 Below is the athlete’s heat numbers so you can see what time everyone will be going. To follow the scoring live, go here…
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Here is the schedule for the day:

7:00-8:00 Check in
8:30 – Judges meet
8:45 – Opening
9:00 Event 1 Kick off (13 min cap)
9:00 Heat 1 (M 101-108, L 201-205) Sx
9:15 Heat 2 (M 109-116, L 206-210) Sx
9:30 Heat 3 (M 117-124, L 211-214) Sx + 5 Rx M
9:45 Heat 4 (M 125-132, L 215-219) Rx
10:00 Heat 5 (M 133-140, L 220-224) Rx
10:15 Heat 6 (M 141-148, L 225-229) Rx + 5x Masters
10:30 Heat 7 (M 149-156, L 230-234) All Masters men & Rx ladies
10:45 Heat 8 (M 157-162, L 235-239) All Masters men & Rx ladies
11:00 Heat 9 (M 163-170, L 240-243) RTG + 2 Rx Ladies
11:15 Heat 10 (M 171-177, L 244-247) RTG
12:00 Event 2 Kick off (11 min clock)
12:00 Heat 1 (M 101-108, L 201-205) Sx
12:15 Heat 2 (M 109-116, L 206-210) Sx
12:30 Heat 3 (M 117-124, L 211-214) Sx + 5 Rx M
12:45 Heat 4 (M 125-132, L 215-219) Rx
13:00 Heat 5 (M 133-140, L 220-224) Rx
13:15 Heat 6 (M 141-148, L 225-229) Rx + 5x Masters
13:30 Heat 7 (M 149-156, L 230-234) All Masters men & Rx ladies
13:45 Heat 8 (M 157-162, L 235-239) All Masters men & Rx ladies
14:00 Heat 9 (M 163-170, L 240-243) RTG + 2 Rx Ladies
14:15 Heat 10 (M 171-177, L 244-247) RTG
14:30-15:15 Lunch
15:30 Event 3 Kick Off (8 min clock)
15:30 Heat 1 (M 101-108, L 201-205) Sx
15:40 Heat 2 (M 109-116, L 206-210) Sx
15:50 Heat 3 (M 117-124, L 211-214) Sx + 5 Rx M
16:00 Heat 4 (M 125-132, L 215-219) Rx
16:10 Heat 5 (M 133-140, L 220-224) Rx
16:20 Heat 6 (M 141-148, L 225-229) Rx + 5x Masters
16:30 Heat 7 (M 149-156, L 230-234) All Masters men & Rx ladies
16:40 Heat 8 (M 157-162, L 235-239) All Masters men & Rx ladies
16:50 Heat 9 (M 163-170, L 240-243) RTG + 2 Rx Ladies
17:00 Heat 10 (M 171-177, L 244-247) RTG
17:30 Finals begin (5 min clock)
17:30 Rx Heat 1 (Top 6-10 Men, Top 4-6 Ladies)
17:40 Rx Heat 2 (Top 1-5 Men, Top 1-3 Ladies)
17:50 Masters (Top 8)
18:00 RTG Heat 1 (Top 6-10 Men, Top 4-6 Ladies)
18:10 RTG Heat 2 (Top 1-5 Men, Top 1-3 Ladies)
18:30 Awards, Beers & Good bye’s!
_______________________________________________________________________
Fitness: For Time,
200m Farmers Walk
15 pullups or 20 ring rows
100m Farmers Walk
15 Burpees
100m Farmers Walk
15 pullups or 20 ring rows
200m Farmers walk

Rx: For Time,
400m Farmers Walk (24/16kg)
15 Chest to Bar Pullups
200m Farmers Walk
4 Rope Climbs
200m Farmers Walk
15 Chest to Bar Pullups
400m Farmers Walk
Beyond Rx: For Time,
400m Farmers Walk (32/24kg)
10 Bar Muscle Ups
200m Farmers Walk
5 Rope Climbs
200m Farmers Walk
10 Bar Muscle Ups
400m Farmers Walk
Aim to get the workout done within the time cap. This might mean dropping the weight of the Kettlebell for the farmers walk or scaling the movements.

Fitness: Use Kettlebells or dumbbells for the farmers walk that you can perform each walk without having to put them down more than once.

Time Cap workout around 20min +/-

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