Upper East Side

Its almost here! Are you excited? Nervous? Pumped up? YEAAAA BUDDY!

I know we are. This is our first in-house event in which our very own members (YOU) will test their CrossFit fitness amongst each other in true CrossFit competition fashion. Awesomeness!

Here are some last minute details, changes and friendly advice.

Advice: RELAX! Have fun and enjoy the experience. You are in YOUR gym with YOUR community. The workouts are doable by all. Are they hard? SURE THING! You will be ready for this. I promise.

Do not work out past Wednesday. Take Thursday and friday as active recovery days. Stretch, some light rowing, work on the movements etc. No classes of any sort.

Details:

There will be an entry cost. $30
You will receive entry into the event and a competitor T-shirt.

We will have a DJ spinning live music. Shaun Cleary from Clearyphotos will be here capturing the day with his amazing photography. Who knows maybe one of you will make the CrossFit main site 🙂

Vendors include:
Reebok Fithub with give aways and gear
T-rex cookies Paleo cookies
Custom Fit meals

We are doing our best to create a very special experience.

Please send me an email to james@evfperformance.com with the following:
Tshirt Size
Division (RX or scaled)
Authorization to charge your account $30 for the entry fee.

Because we need to put together the heat times and T-shirt order we need confirmation by Tuesday 3pm. Please be haste with this. If you have any questions you may email me with them.

Doors will open at 8am. Athlete check-in will begin at 8:30am. Athlete briefing will be at 9am. First heat will kick off at 9:15am.

We will be moving the event along and are looking to conclude by 1pm. Please be prepared to spend the afternoon with your community. Spectators are ALL WELCOME! Friends, family EVERYONE is a part of EVF this Saturday.

Now what you all have been waiting for: The WODS!

There will be 3 workouts followed by a final workout. The top 5 men and women in each division will squarre off in that final workout. The final workout will be announced shortly before hand.

Here are the WODS.

WOD 1
Take 10 mins to build up to a 1 Rep Max Clean.

WOD 2
(Here are the changes I discussed earlier)
in a 10 min Time Cap
“Nightmare before Christmas”
5 Rounds for time
5 Dead Lifts RX (225/155) Scaled (155/95)
10 Burpees
15 Wall Balls RX (20/14) Scaled (14/10)
(10 FT Target for men 9ft Target women)

WOD 3
In a time cap of 12 mins
Chip away down the ladder then go back up the ladder. You start and finish with the row.

500 Meter row
15 Push presses RX (95/65) Scaled (65/45)
15 Box Jumps RX (24/20) Scaled (step up)
15 American Kettlebell Swings RX (53/35) Scaled (35/24)
15 Hand Release Push ups

Here are the competitors as of today

Brett Stern
Jamie Held
Max Freedman
Mike Taylor
Carissa Mueller
Josh Ruth
Matt
Damon
Kat
Frank
Daniel
Justin Derfner
Lindsey
Ian Group
Jeff Dussich
Jason L
Amy
Jig
Brynn
Gabby
Joe C
Gabe
Kristen luther
Brian P
Ulf
Mike B
Scott
Bronagh
Jay P
Mora
Earle
Klara
Nicole K
Elysa
Cynthia S
Emily G
James K

Thats 37 Competitors. WHOA! There is still room and time for you to sign up. Lets make this an AMAZING day! Lets make this a day that will be truly special for all of us.

Its time to Battle and see how fit you truly are! Lets get it folks! BOOM!