Tuesday 160726

“Chelsea”
Every minute on the minute for 30 minutes
5 Pull ups
10 Push ups
15 Air Squats

Post completed rounds to BTWB

I want you

Men, we need volunteers for the August 13th Femme Royale Competition.  I’ve put this request at the top of the post, so that everyone reads this.  If you are interested in volunteering to help at the event, either judging, helping with equipment, or any other tasks that may present themselves, I need you to email me at eric@crossfitverve.com.  I’m sure you will see a few more mentions as the competition gets closer.  Now on to the information about the competition.  

Two weeks from this coming Saturday on August 13th we are closing the gym for the entire day to host the Femme Royale Competition. All women are invited to participate in the competition.  The competition is for everyone and has 3 divisions, Fun, 50/50, and Rx.  The workouts have been released and are as follows:

WORKOUT 1
SPRINT FRAN

7 MINUTE AMRAP
7 THRUSTERS
9 PULL UPS

FUN :: 65# & JUMPING BOX PULL UPS
50/50 :: 85# & PULL UPS
RX :: 105# & CHEST TO BAR

Each athlete must complete a full round (16 reps) before switching with partner.

WORKOUT 2
FIND YO MAX

8 MINUTES TO FIND 1 REP MAX OF FOLLOWING
3 DEADLIFTS + 2 HANG POWER CLEANS +1 FRONT SQUAT

THEN…

2 MINUTE MAX HEAVY KETTLEBELL SWINGS

FUN :: 16KG
50/50 :: 24KG
RX :: 32KG

Athlete must complete entire complex, without dropping or letting go of the barbell.
If athlete fails a movement, but does not drop the barbell, athlete may attempt another rep for completition.

​WORKOUT 3
CHIPPER

FUN:
40 HAND RELEASE PUSH UPS
60 BURPEE BOX JUMPS
80 WALL BALLS 14#
100 CALORIE ROW
​​50/50:
40 HANDSTAND PUSH UPS
60 BURPEE BOX JUMPS 20″
80 WALL BALLS 14#
100 CALORIE ROW

​Rx:
40 STRICT HANDSTAND PUSH UPS
60 BURPEE BOX JUMPS 24″
80 WALL BALLS 20#
100 CALORIE ROW

From the Femme Royale website:

“Femme Royale Women’s Competition is about bringing out women who normally wouldn’t compete. Maybe they don’t have the confidence, skill set, or fear competing. We believe that getting women in a challenging yet safe environment they can overcome their fears. Their experience will build confidence and translate into other areas of their lives.”

There will be plenty of vendors, food, and music.  We are planning on making this a great event and hope that everyone will compete, volunteer, or just come by and support the competition.  

Registration for this event is live. For more information and to get registered, click here.

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