The exact schedule will be announced soon, once all teams are finalized, however the rough timeline of the day will be from around 8a – 2p.
If you are interested in volunteering, sign up here: https://www.competitioncorner.net/events/111/volunteer. We could use assistance with judging, equipment set up/movement, registration,etc.
If your team is already registered, make sure you go onto competition corner and update your information, including your shirt size. Please make sure this is done by the end of the day this Friday.
A. EMOM 8 x 2
B. 3 x 5
3 rounds, 1 min stations:
Pull overs (sub ball up, T2B, KR)
If you are interested in volunteering at the competition, please sign up at using this link: https://www.competitioncorner.net/events/111/volunteer
If you have already registered for the competition, double check your shirt size to make sure it’s correct. We’ll be ordering t-shirts for the men and tanks for the women. Please do this by the end of the week as we’ll be placing orders right away!
20 Pull Ups
30 Push Ups
40 Sit Ups
rest 3 min between rounds
Today is the registration deadline for the in house competition, so don’t forget to sign up! If for some reason you can’t sign up today, shoot coach Holley an email so we can make arrangements.
As a little incentive to sign up if you are still wavering, we’ll give you some hints about the workouts:
3 min, 5 min, 7 min AMRAPs with rest between each AMRAP (rest time TBA)
Max lift ladder (45 sec for each to make a lift, 15 sec rest to move stations) – lift will be announced closer to competition date
A. 4×3 @ 80% C+J
* split jerk footwork drills
9 Strict HSPU
9 Power Cleans (165/113)
Rest 1 min
7 Power Cleans
Rest 1 min
5 Power Cleans
*keep track of rounds, then after the WOD, total your reps for each AMRAP
As of today we have 12 teams signed up for the CFI Games! It is very exciting to see so many teams signed up, but we have a lot more than 24 members, so I expect to see more signed up soon. Plus, Ruth and Sean will be back in town for the competition, so why not show off how much you have improved! Tomorrow is the deadline to register. Don’t force us to make allowable attendance at the potluck contingent upon participation in the comp (volunteer or competitor)! 😉
Scott B is looking for a partner in the men’s scaled division!
A. 6 x 1 @90%
B. 4 x 3
6 Hang Snatch (135/93)
10 Box jumps
WOD – 8.31.2015
A. Front Squat 6×1 @ 90%
B. Front Squat 4×3
6 Hang Snatch (135/95)
10 Box Jumps
ONLY 3 DAYS LEFT TO REGISTER FOR THE INTREPID PARTNER GAMES!
Teams of 4
then 2 people working at a time,
I have still been getting questions about divisions and moment expectations, so I’ll give a little more explanation. If you normally do the workouts in the gym as prescribed, sign up for the Rx’d division, otherwise sign up for scaled. Also, I have the advantage of working with all of you on a regular basis, so I will program the workouts so that everyone can participate.
We will have some very special visitors for the competition, so this is an event you will not want to miss! We still need more teams to sign up in order to make this competition possible, so make sure you register soon. I promise this will be a competition that people of all skill levels can participate in, so there’s no excuse not to join in (unless you’re out of town already…but the competition date was announced months ago ).
A. EMOM 10×2
B. 3 x 5
AMRAP 3, 3 rounds, 1 min rest btwn rounds:
8 Deadlifts (115/73)
7 Back squats
6 Push press
Every 3 min for 24 min (8 rnds)
10 Box jump overs (24/20)
1 Clean (power or squat)
Happy Birthday Coach Jake!!!
The deadline for registration for the in house partner competition is just around the corner! I’ve had lots of questions about details and format, so here’s what I’ll tell you all for now:
– There will be three workouts, one longer, one moderate length and one skill focused workout. The workouts will be announced prior to the competition, but after the registration deadline.
– Skill level and weight will match what is within reason for all athletes registered, the goal is to have everyone participate in every workout! This means there is no excuse not to sign up, there will be an option for all skill levels.
– There will be a potluck following the competition. While we have fun working out, we have even more fun eating and hanging out together!
Also, if you are not competing, we ask for you to volunteer the day of. It takes a great volunteer team to make the day possible. You can sign up to be a volunteer on the same website where you register to be an athlete.
A. Hang Snatch + Snatch 4×2 @ 75-80%
B. Power Snatch + OHS 4×2
16 Front rack lunges
14 pull ups
every other min: 20 dubs
Congrats to Team Intrepid Athletics who took 28th in this past weekend’s Summer Shakedown!!! Coach Avelyne, Mike H, Josh and Nicole (from Karma) competed in the Advanced division and endured through three very difficult workouts in a very hot summer day in the Valley. Great job representing Intrepid this weekend, we hope you all are enjoying a much deserved rest day.
A. 5 x 2 @85%
B. 4 x 3
10 Push ups