Friday December 1, 2017

Lift Off is today Friday December 1, 2017. Please arrive by 5:30pm. We will kick off heat one at 6pm. There is no 5 or 6 pm classes. Athletes not competing feel free to use 5-6 as open gym. Athletes participating, feel free to use 5-6 to starting warming up. CrossFit will not be providing an affiliate roster so we will break athletes into heats at 5:30pm based off of who is there. If you will not be arriving in time to be put into a heat at 5:30 please email me letting me know what time you will be showing up. Athletes will go in groups of 3 for the Snatch first and then rest till everyone has gone. We will follow a similar format for the clean and jerk. We will complete the WOD do on Monday. We will be setting a 20 minute timer per heat which will serve as a guideline. This event will be much more laid back in terms of heats and time frames for athletes in comparison to the Open, Energy will be at or above! I full expect this to be a late night and a lot of fun where you get to hit a PR! Bring food, chairs, beverages, lifting slippers etc to make yourself more comfortable. Excited to have you guys throw down some heavy weights!


A. 1 Clean and Jerk EMOM x 10 (no PR attempts till Minute 7)

B. Lift Off WOD: 12 Minute AMRAP
25 Pull Ups
50 Cal Row
100 OHS @ 45 for the men and women
50 Box Jumps @ 24/20
25 Pull Ups

Lift Off:
6:00 – 1 RM Snatch
8:30 ish – 1 RM Clean and Jerk