Spring Cleaning Partner Competition Registration! – CFS

Apr 24th, 2017

Category: CrossFit

Spring Cleaning Partner Competition Registration! – CFS

Bryan

Spring Cleaning Co-Ed Partner Competition!
Looking for the next great way to test your fitness and have some fun with you friends? Look no further, we’ve found a great local competition that is sure to be a good time. Crossfit Reach is hosting A “Spring Cleaning” Co-Ed Partner Competition. Grab a friend and let’s fitness together. If you’d like to sign up and need help finding a partner fill out our “Partner Finder Form“. We’ll do our best to match you up with someone in the same division as you!

Caslin leading the pack during last year’s Spring Cleaning Competition!

Event Details
Date: Sunday, May 7th
Time: 8:30AM-3PM
Location: Crossfit Reach, Acton, MA
Price: $169/Team

This event is for Scaled and RX Athletes. Wondering which division register for?
Read the standards below

Scaled Standards
Single Unders
Deadlift (185/115)
Clean and Jerk (115/75)
KBS (53/35)
Wall Balls (20/14)
K2E
Box Jumps (24/20)
*At least one partner can do pullups

RX Standards
Pullups (C2B for men)
Double Unders
Box Jumps (30/24)
G2OH (185/115)
Snatch (135/95)
T2B
Deadlift (225/155)

Southie Skills Lab Tuesday Nights @ 7pm!
Southie Skills Lab has yet to disappoint! Last Tuesday night we broke down the footwork of a rope climb, and had people PRing all night! Each week holds a different skill, giving you the chance to work on some weaknesses, and perfect those hard-to-get movements! Examples of some of the movements are kipping and butterfly pull-ups, double-unders, handstand walking, and toes to bar! We’ll let you know each week what skill will be worked on, so you can pick and choose which ones to come to. These classes are an hour long, giving a good amount of time to work on the skill, and finishing with a workout at the end to put these new-found skills to use! All ability levels welcome. This class is free for all members and does not count toward your weekly class total. Tomorrow we will focus on handstand push-ups! So, come get gymnasty with us!

Warm-up
EMOM 9
Min 1- 5 Burpee Step Ups
Min 2- 20 Lateral Up & Overs on Box
Min 3- 15 Russian Swings

Level 1: 4-16-10 Reps

Strength
1. Deadlift
2-2-2-2 @85%
2. Back Rack Step-up
10 -10-10-10
-Treat this a a super set. Warm-up to 85% of your 1 RM Deadlift and complete 4 straight sets. Between your sets complete 10 Step-ups with a BB in the back rack. Focus on concentrating your weight in the heal of the leading foot. When using a box the knee should be in line with the hip. If the knee is well above the hip crease, use a smaller box.

Level 1- DBs or Kbs

WOD (15 min hard cap)
“The Little Engine That Could”
60 Burpee Box Jumps for Time (24, 20”)
EMOM- 6 Kettlebell Swings (2,1.5pd)

Scaled – 1.5, 1pd. Step ups are allowed

Compare to 11/9/15

DISCUSSION 9 Comments

  1. Ryan Gould 04/25/2017 at 2:06 am

    DL: 315×2 across
    WOD: 10:48 Rx. 1st time using 2 pd in a workout..woof
    7pm Throwdown ✅

  2. Jason Barrow 04/25/2017 at 12:54 am

    Deadlift: 315#
    Little Engine:
    11/9/15: 14:47 Rx
    4/24/17: 11:41 Rx

    I think my old score had the record for all-time slowest little engine. Future Barrow, use a white board so you don’t lose count.

  3. Trevor 04/25/2017 at 12:15 am

    Monday deadlift is my favorite thing. 🙂
    315
    7:42 Rx

  4. Daniela Bitto 04/25/2017 at 12:04 am

    DL 245 across
    Step ups up to 95#
    Wod 5:46 with Russian swings

  5. biscoe 04/24/2017 at 8:19 pm

    dl x2: 495# across 2/ 95# step ups
    wod: 7:43 rx

  6. Mike Quigley 04/24/2017 at 3:05 pm

    DL – 315, 75# step ups
    WOD – 7:51RX. same exact time as 11/9/15

  7. Alec 04/24/2017 at 2:13 pm

    No DL, 7:36Rx – crazy 8’s all the way through

  8. Kurt 04/24/2017 at 12:59 pm

    Strength: 285# DL / 75# step up
    WOD: 6:58 Rx (10, 9, 8, 8, 8, 8, 9)

  9. SEAN FLANNERY 04/24/2017 at 11:17 am

    Strength: 340#DL /200# SU
    WOD: 6:58 Rx