ATTENTION MEMBERS:

AFFILIATE CUP TRYOUTS!!

When: SATURDAY, MARCH 6…… 10:00 a.m. warm-up… 10:30 a.m. first event starts, FTP (North) Gym.

What: Crossfit FTP and Crossfit Spokane Valley will be sending two Afiliate Cup teams to the Northwest Regional Crossfit Affiliate Cup Qualifier…. May 15 and 16 in Puyallup, WA. Top men and women from our gyms will qualify to REPRESENT at Regionals!

If you are not familiar with what the Affiliate Cup is, check out some of the action at this website!

www.games2009.crossfit.com/affiliatecup

Who: EVERYONE is encouraged to try out!!  You will be competing with everyone interested, and some WODS will be scalable.

How: Get your rumps to the gym and register!!  Sign up or email Coach B-Rob at brianroberts528@hotmail.com to hold your spot.

OK, OK….. now for the good stuff:  THE WODS!

WOD #1

800 meter Run

20 x Deadlifts (225# men, 135# women)

30 x Pull-ups (women 20 pull-ups - may be scalable)

100 x Double-Unders (this may be scalable)

FASTEST TIME WINS!

30:00 rest……

WOD #2:

1 Rep. Max. ground to overhead anyway (C&J, Snatch, Bicep curl to Arnold Press…. you get the idea) plus MAX Muscle-ups OR hand-stand push-ups to earn additional wight to your total!

You will have 5:00 to find your 1 rep max. for this lift.  You can have as many attempts as the 5:00 time limit allows.  You are responsible for changing the weights on your own bar!  IMMEDIATELY following your 5:00, you will have 2:00 to attempt as many Hand-stand Push-ups OR Muscle-ups as possible.  For each HSPU or Muscle-up you complete within that 2:00…. MEN add 5# to their 1RM, and WOMEN add 10# to their 1RM for the ground to overhead lift.  You can choose Muscle-ups OR HSPU, or try both!  Total reps of either or a combo is the goal!  YOU DO NOT HAVE TO GET MUSCLE-UPS OR HSPU TO COMPETE!!  Just try one or two!  If you get zero… that’s ok.  You still scored your lift.  If you get lots… AWESOME!  Make sense??

EXAMPLE:  Joe lifts 200# ground to overhead in his 5:00.  Afterward, for 2:00 he is able to get 3 HSPU and 2 Muscle-ups completed.  3 HSPU + 2 Muscle-ups = 25# added to his lift…. his total lift is 225#!

HIGHEST WEIGHT LOCKED OVERHEAD WINS!

30:00 rest….

WOD #3:

4:00 AMRAP Squat Cleans (Men 135#, women 95#)

3:00 AMRAP Burpees

This event will have a 7:00 running clock.  For the first 4:00 do as many squat-cleans (stand to lock hips out) as you can do.  For the second 3:00 (no rest!!) perform as many burpees as possible.

TOTAL REPS WINS!

Are you fricken pumped yet??  Everyone who wants a killer Saturday’s worth of workouts should sign up and BE THERE!!