Heat Assignments, WOD 1 and Updated Parking

Edit: If you are in Heat 5 or 6 in Rx'd WOD #1, do not mind the 4:00 and 4:15 to the right of your Heat's start time. That's an error.

The Heat times for the third RX'd workout will be dependent on the teams' finishing position for the first two workouts.


Please remember to bring anything and everything you could possibly need to complete a workout (we will not be outside but our facility is pretty darn cold so dress in layers, at least until its your time to compete). This includes your own jump rope (we will have a couple extras but they are first come first serve), lifting shoes or socks, wrist wraps (we will not allow lifting straps), hand protection etc. Also please bring any food you will need to eat between workout, this is an all-day event. we do have a microwave here. 

Now, on to WOD 1


RX'd WORKOUT #1

For Time:

• 60 Calorie Row
• 50 Standing Broad Jumps (6'/4')¹
• 40 Toes to Bar²
• 30 Hang Snatches (115/73)³

The 60 Calorie Row may be broken up in any manner the team wishes, this can include 1 teammate rowing the whole 60 Calories

¹Standing Broad Jumps are to be broken up in sets of 5 reps with each team member completing a total of 25 jumps

²Toes to Bar are to be completed in sets of 5 reps with each team member completing 20 total reps. While one person is performing the reps, the other person must be hanging from the bar

³Hang Snatches are to be completed in sets of 5 reps with each team member completing 15 reps. While one partner is performing snatches, the other partner must be in a chin-over-the-bar hold. Their chin may not contact the bar at any time

INTERMEDIATE WORKOUT #1

For Time: 

• 50 Calorie Row
• 40 Standing Broad Jumps (6'/4')¹
• 30 Toes to Bar²
• 20 Hang Snatches (95/63)³

The 50 Calorie Row may be broken up in any manner the team wishes, this can include 1 teammate rowing the whole 50 Calories

¹Standing Broad Jumps are to be broken up in any increment the team desires, with each person performing at least 1 rep

²Toes to Bar are to be completed in any increment the team desires, with each person performing at least 1 rep. While one person is performing the reps, the other person must be hanging from the bar

³Hang Snatches are to be completed in any increment the team desires, with each person completing at least one rep. While one partner is performing snatches, the other partner must be in a chin-over-the-bar hold. Their chin may not contact the bar at any time.

SCALED WORKOUT #1

For Time:

• 15 Calorie Row
• 30 Box Jumps/Step Ups (18"/12")
• 30 Med Ball Situps (20/12)
• 30 Ground to Overhead (75/53)
• 15 Calorie Row

**DAY OF THE COMPETITION**

• Parking is Extremely Limited, please carpool
• JUDGES NEED TO ARRIVE NO LATER THAN 7AM
• COMPETITORS NEED TO ARRIVE NO LATER THAN 7:30AM
• We will be breifing the workout at exactly 7:30, regardless of if you are present or not. If you do not understand the standards because you failed to arrive on time, do not get upset when you get no-repped.
• You DO NOT need to print off your eventbrite ticket, its a waste of paper. We will have all competitors names and shirt sizes at the check-in table, tell us your name and we'll mark you off.
• If your partner became injured at the last minute and you have found a replacement, tell us at the door
• Spectators get in for Free, but we STRONGLY encourage a small donation in any amount to the Wounded Warrior Project
• Again, parking is extremely limited so please carpool

**UPDATED PARKING INFORMATION**

• LOT A - Capital City CrossFit. We are located right behind Robert Seafood. To get to our lot you must drive through the Roberts Seafood Lot. Roberts will be open for business Saturday and has asked that we not take up their spaces. We can fit approximately 32 cars in our lot.
• LOT B - Crate & Pallet - Crate and Pallet, directly to the East of Roberts Seafood has 13 spot available for us
• LOT C - Maya Fusion - Maya Fusion is closed for business so we are able to park there. It is located directly Southwest of our parking lot. There are approximately 65 spots available.
• LOT D - ARCA Inc. is located on the West side of our building and has allowed us use of their lot (up on the gravel hill just west of roberts. ARCA will be open for business saturday but has a minimal amount of staff. They have asked that we please not block in their cars. There are spots available for approximately 20 cars.

When you park, please do not park like an ass. Remember, we need to fit as many cars in a limited number of spaces as possible. Your precious car does not need a 7 foot birth between it and the cars around it