Saturday 23NOV13
9:30 am – CrossFit Endurance (Running) @ East River Track
10:30 am – Foundations
11:30am – Powerlifting Competition @ Gym
(You can attend BOTH the track WOD and Powerlifting WOD today)
Powerlifting Competition:
If you are competing in the Powerlifting competition please arrive knowing your FIRST attempt for the:
Squat
Bench Press
Deadlift
When you arrive, please report to the desk for weigh-in. Weigh-in will be conducted in your workout clothes without shoes. During weigh-in, you will be asked to provide your first three lifts.
Don’t be nervous! This is just a fun Saturday WOD! Make sure your first lift is a conservative number you KNOW you can hit. Your 2nd and 3rd attempts CANNOT be less than your first attempt. However, you can attempt the same weight as your first attempt for your second/third attempts.
The first round of squats will start at 11:45am SHARP. You will be able to use the racks in the front of the gym to warm-up on your own. Feel free to arrive as early as 11:00 am to warm up stretch out.
Prizes will be awarded using the Wilks Coefficient for:
Best Male Lifter
Best Female Lifter
2nd Best Male Lifter
2nd Best Female Lifter
CrossFit Endurance
We are meeting at the East River Park track!
Allow yourself extra time to show up to the park on time!
800m @ 75%
Rest 1:1
800m @ 100%
Rest 1:1
Rest 2 minutes
4 x 200m @ 100%
Active rest; jog back to start
Rest 2 minutes
4 x 100m @ 100%
Active rest; walk back to start
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