CROSSFIT

Lift

Split Jerk 2-2-2-2-2 (Ascending)

MetCon

For Time:

10 Clean & Jerk (95/135#)

8 Clean & Jerk (105/155#)

6 Clean & Jerk (125/185#)

4 Clean & Jerk (145/205#)

2 Clean & Jerk (155/225#)

1500m Row

October 5th – 431 Fitness Testing – 1030am-12pm ($32.50/Athlete – 50% Off)

October 11th – Friday Night Lights (20.1)

October 14th (Thanksgiving) – Friends & Family Thanksgiving Day WOD (12pm) – Coach Jeff

October 18th – Friday Night Lights (20.2)

October 25th – Friday Night Lights (20.3)

October 26th – NOWS V

November 1st – Friday Night Lights (20.4)

November 9th – Open Finale/BBQ (Potluck)

November 11th – Friends & Family Remembrance Day WOD (12pm) – Coach Meg

-> Friday/Saturday class schedule has been reduced until November 16th (After the CFG Open) <-

Please see Zen Planner for more details.

CROSSFIT

Strength

Front Squat 6-6-6-6-6 (Ascending)

MetCon

7 Minute AMRAP of:

40 Wall Balls (W: 14/9 M: 20#/10’)

30 Box Jump Overs (20/24”)

20 Power Snatch (65/95#)

10 Ring Muscle Ups

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WHEN: Saturday, November 2nd, 2019 (10am-3pm)

WHERE: 729 Wall Street

COST: $35/Individual

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NOWS V Competition Details:

-Designed for FUN and for the inclusion of BOTH Rx and Scaled Athletes

-RX Division – M/F Individuals

-Scaled Division – M/F Individuals

-Ages 16+

-Individuals MUST dress in costume

-This will be an in-house competition which means registration is limited to Members/Spouses/Family/Friends

-Guaranteed 4 WODs

-WODs WILL be released 3 days prior to competition

-Register for the NOWS V HERE

-Registration deadline is October 31st, 2019

-Athlete entries can also be emailed to jeff@crossfit431.com

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NOWS V Competition Standards

Athletes competing in the RX Division MUST be able to perform all of the following movements:

-OH Lunge Walk @ 25/45#

-Wall Balls (W:14/9 M:20#/10’)

-Pullups

-Deadlift 105/155#

-Handstand Hold (Wall)

-HSPU

-Back Squat 95/135#

-Double Unders

-T2B

-KB Swings @ 1/1.5 Pood

-Clean And Jerk @ 65/95#

-Box Jumps 20/24”

-Thrusters @ 65/95#

-Snatch @ 55/75#

-Burpees

Athletes competing in the Scaled Division MUST be able to perform all of the following movements:

-OH Lunge Walk @ 15/25#

-Wall Balls (W:10/9 M:14#/10’)

-Jumping Chin Over Bar Pullups

-Ring Rows

-Deadlift 75/115#

-Plank (Hands)

-Back Squat 65/95#

-Single Skips

-HKR

-KB Swings @ .5/1 Pood

-Clean And Jerk @ 45/65#

-Box Jumps 16/20”

-Thrusters @ 35/45#

-Snatch @ 35/45#

-Burpees

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There are TONS of prizes up for grabs including a FREE One Month Unlimited Membership, so don’t miss out!!!

1^st, 2^nd, 3^rd Place in EACH Division

Best Individual Male Costume – Voted @ Competition

Best Individual Female Costume – Voted @ Competition

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We also need volunteers!!! If you are looking to volunteer to help judge, or you have any other questions/concerns please email jeff@crossfit431.com

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Fridays workout will be performed as an individual, and Saturdays workout is to be performed in teams of 2 or 3!!!

Please see Zen Planner for full schedule updates.

Non-members can register HERE.