Includes t-shirt and athlete bag
This is a competition, and we have designed the workouts to be accessible to almost all CrossFitters. Do as well as you can at the prescribed loads and reps.
Athletes will NOT be allowed to scale any of the workouts. Athletes must be able to perform standard CrossFit movements without modifications.
Registration- Athlete registration will be Friday, January 24th from 5-7 pm, or Saturday morning from 6:30 - 8:30am. Please try and register Friday evening to avoid delays the day of the event. This will also give you one more chance to ask any questions you may have. Spectators- Are welcome and free! Weather- The event will go cold, snow, ice or shine, so pack accordingly. Prizes- Yup! Prizes for the top male and female finishers. Vendors Saturday: All vendors can set up as early as 7am. Must be completely set up by 8am. You will be responsible for your entire set up (minus the outdoor portable heater which will be provided by CFE). Please stay for the entire event, should end on Saturday approximately at 5pm. Sunday: Set up inside (no tents, just table and chairs). There is room for about 6 vendors indoors. Again you are responsible for your own set up (table and chairs).
Athlete Areas at CrossFit Eminence- We are expecting approximately 500 people to be at our facility for the Winter WODfest. Please keep your gym to a 10x10 foot area if possible. Tent city will be designated prior to the event starting. Tent city will be outdoors. Pick up reserved outdoor heaters Saturday mornings. See Lindsey to get your heater. Heats- Check in 15 minutes prior to every heat! We will call out for the athlete one time, if you don’t show up in time for the heat, you will not get a score for that event. Equipment- You need to bring your own jump rope and any mobility gear you may need. We will have some equipment for warming up. Parking- Please park in Welby Montessori School Parking lot, just to the east of us. Once that is full, any where you find room. Keep an eye out for caution marked areas. Most of back parking lot will be blocked off for the event.
VMAC Pool Event- The facility will open at 7am, 1st heat will be at 8am. Only competitors, judges, and MVF Photography are allowed on pool deck. Spectators, coaches, family, and friends must stay in bleacher area. No exceptions! No food or drink allowed on pool deck!! We will have the middle ten lanes for competition, with 6 additional warm up lanes. Please stay out of diving end. Vendors will be out in the lobby near concessions, so ensure you check them out! Food - They will have concessions open during the event. We requested paleo options, but its up to the VMAC what they will serve. Typical sporting event food. Gym Tents- No tents allowed inside building. We have a limited bleacher area. Athletes keep gear and bags in locker room so it doesn’t take up spectating area. Clean Up- Please clean up ALL trash, water bottles, etc. Leave it as we were given it...clean and organized. Ensure to not trash locker rooms. Be respectful of the VMAC pool since they are allowing us to use their facility.
Deadlift 275/175 lbs Back squat 225 / 155 lbs Front squat 165/ 110 lbs Power clean 165 / 110 lbs Squat clean 165 / 110 lbs Jerk 135/ 95 lbs Overhead squats 115/ 75 lbsBench press 165/110 lbs
Power snatch 115/ 75 lbs Squat snatch 115/ 75 lbs Thruster 115/ 75 lbs SDHP 115/ 75 lbs Ball Slams 40 / 30 lbs KB snatch 24 / 16 kg KB swing 24 / 16 kgBox Jumps- Yes
Pullups- Chin Over Wall Ball 20/14 lbs Burpees- Yes Ring Dips- Yes Odd Objects- Yes Double Unders- Yes Rowing- Yes
Running- Yes Tires- Yes Muscle-ups- No HSPU- Yes Rope Climbs- Yes Sled/Prowler- Yes
Deadlift 315/205 lbs Back squat 275 / 175 lbs Front squat 185/ 125 lbs Power clean 185 / 125 lbs Squat clean 185 / 125 lbs Jerk 185/ 125 lbs Overhead squats 135/ 95 lbsBench press 225/140 lbs
Power snatch 165/ 105 lbs Squat snatch 165/ 105 lbs Thruster 165/ 105 lbs SDHP 135/ 95 lbs Ball Slams 40 / 30 lbs KB snatch 32 / 24 kg KB swing 32 / 24 kgBox Jumps- Yes
Pullups- Chest to bar Wall Ball 30 / 20 lbs Burpees- Yes Ring Dips- Yes Odd Objects- Yes Double Unders- Yes Rowing- Yes
Running- Yes Tires- Yes Muscle-ups- Ring and bar HSPU- All types Rope Climbs- Yes Sled/Prowler- Yes