CF Blog July 10

Speed:photo-99
2 x 20yd Sprints
4 x 30yd Sprints
10 x 10yd Flying Starts

WOD:
5 Rounds
3 Snatches (115/75)
12 Push-ups (hand release)
12 Front Rack Lunge Steps (115/75)(in place)
6 T2B

***

CrossFit For Hope Charlotte 2014

**July 19, CrossFit Steele Creek**

CrossFit for Hope: Charlotte Edition

Join CrossFit enthusiasts around the world on July 19th for CrossFit for Hope benefitting St. Jude’s. CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist. The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.” – CF HQ website

CrossFit For Hope
“Hope”
Three rounds of:
Burpees
75/55 pound Power snatch
Box jump, 24/20″ box
75/55 pound Thruster
Chest to bar Pull-ups
***Men’s scaled weight 55#, Women’s scaled 35#.
“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

*** EVENT IS CAPPED AT 300 PARTICIPANTS!
9:00, 9:20, 9:40, 10:00, 10:20, 10:40, 11:00, 11:20, 11:40, 12:00, 12:20, 12:40

An email will be released to everyone the Friday morning before the event with the official heat assignments. If the requested heat is filled, we’ll do our best to put you in the closest heat time. We’ll have 2 men rx, 2 women rx/men scaled, 1 women’s scaled for each heat. If pull ups is only thing needed to scale, those athletes can be in an rx set up.
GIVEN THE EXTREME NUMBERS WE’RE EXPECTING, WE ARE ASKING ATHLETES IF THEY COULD PLEASE HELP COUNT FOR THE HEAT AFTER THEIRS TO ASSURE A GREAT EVENT.

*Food: We’ll have snacks there. Feel free to bring your own food. Blue Barn Bistro will be there with food for sale.
*Water: We will have water here, but again, you’re welcome to bring your own cooler as well.
*Beer: We’ll have a keg for you to enjoy AFTER your heat time.
*Shirts: You can order your “CrossFit For Hope” shirts with online registration for an additional $15 if done BEFORE June 30th. Those that order prior to June 30th, can pick up their shirts on the day of the event. If you miss the June 30th deadline, you MAY BE ABLE TO PICK UP YOUR SHIRT ON THE DAY OF THE EVENT, OR IT WILL BE SHIPPED TO PARTICIPATING AFFILIATES FOR PICK UP. A SMALL SUPPLY OF SHIRT MAY BE AVAILABLE THE DAY OF THE EVENT FOR $20.

FOR GENERAL QUESTIONS, HEAT QUESTIONS, etc, PLEASE EMAIL Courtney at courtney@crossfitsteelecreek.com

Registration Options:

1. Register  online $20 for event ONLY, or $35 for event and “CrossFit For Hope” shirt. Registration ends July 15th at midnight!

2. If you have already raised $20 on the CF For Hope page set up through CFHQ just email Courtney with proof of your fundraising amount, and we will put you into a heat.

Register here

 

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