We Need Judges!! November 10th & November 11th
We are getting closer to our goal, but still need your help! We need 9 more judges for Saturday and 22 for Sunday! Are you available to help??
If you can count and are familiar with CrossFit movements, you can judge! We’ll teach you all of the specifics before the event. All judges will receive a free t-shirt, free lunch from Connector Cafe, AND have a front row seat to all of the action all weekend long!
Any bit of time helps! We appreciate your help so much. Please share this with anyone who may be interested in helping!
CLICK HERE TO SIGN UP TO JUDGE!
November Bootcamp!
Mondays & Wednesdays, 6:30AM – 7:30AM
Special Rate: $99/month!
Registration for our November Bootcamp session is now open!!! This program is great for weight loss, extra conditioning training, or as a ramp-up for our general CrossFit program!
Monday classes will focus on conditioning and endurance, with a heavy focus on interval training. We will run, row, bike, ski erg, jump rope, etc. Wednesday classes will still focus on conditioning, but will incorporate dumbbells, kettlebells, bodyweight exercises and more. There will be no barbells or high-skill gymnastics.
For more information or to sign up, click HERE!
Warm-up
90 Second Row
90 Second Plank Hold
90 Second Burpees
1 Minute Row
1 Minute Plank Hold
1 Minute Burpees
Strength
E2MOM14
1 Power Clean
1 Hang Squat Clean
1 Front Squat
1 Split Jerk
WOD
4 Minutes of Rowing
4 minutes of Clean and Jerks (135,95)
4 minutes of Burpee Lateral jumps
Score=total number of reps/calories
Level 2- (115,75)
Level 1- (95,65)
Extra Work
4 rounds for time of:
400-m run
200-m farmers carry
Men: 50-lb. dumbbells
Women: 35-lb. dumbbells