Stay The Course – CFS

Oct 17th, 2017

Category: CrossFit

Stay The Course – CFS

Eddie

We Need Judges!! November 11th & 12th!
Our seventh annual Southie Showdown is quickly approaching! This is our largest event of the year, with 270 athletes coming from all over to compete and hundreds of spectators coming to watch. It’s an awesome, fun weekend and a great opportunity for us to show how strong the Southie community really is! This event would not be possible without YOUR help! We need a bunch of judges to help the event run smoothly.

Not sure if you can judge? 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!

Warm-up
10-8-6-4-2
Medball Hug Step Ups
Medball Front Squats
Medball V-Ups

Strength
EMOM14
Odd- 2 Front Squats 85-90%
Even- 5 Strict Toes to Bar or Straight Leg Raises

-Partner up and grab a rack. If you are in a group of 3 or have someone lift every 30s. Warm-up adequately to allow for an opening weight around 85% of your 1 RM

WOD
30-20-10
Burpees
Wallballs
Box Jump Overs

DISCUSSION 10 Comments

  1. Brian Campbell 10/18/2017 at 11:33 pm

    Wod: 8:20 Rx *done on 10/18/17

  2. Joel Carpenter 10/18/2017 at 2:09 pm

    front squat: 185 across
    wod: 12:39 (14# wb)

  3. Ryan Gould 10/18/2017 at 3:14 am

    FS: 205
    WOD: 11:53 Rx

  4. Trevor 10/18/2017 at 1:19 am

    FS: 185
    WOD: 8:09 Rx

  5. Jason Barrow 10/18/2017 at 12:53 am

    Front Squat: 185#
    WOD: 8:24 Rx
    LOL what!?!? A good score on a burpee wod?

  6. Ben Brauer 10/17/2017 at 10:30 pm

    FS: 275
    WOD: 9:42 Rx

  7. Sean Flannery 10/17/2017 at 8:02 pm

    FS: 243-265
    WOD: 10:00 Rx

  8. Dan Palermo 10/17/2017 at 2:07 pm

    205-225
    7:41 RX

  9. Crowley 10/17/2017 at 12:32 pm

    front squat: 225#
    wod: 8:59 rx

  10. JT 10/17/2017 at 11:03 am

    Strength: 225-245
    Wod: 11:07 w/30# wb