Thursday, November 29, 2012

The Zilla up top.

10min Coach Choice

Weighted Plank 3x1min
Seated Plate Twist 3x1min
*Use same weight for both. Rest 30 seconds between movements.

EMOTM for 20 min-
1 Hang Squat Snatch (Pos-2)
*Increase load every 4 reps. Score is average weight

Paleo Squat Test (8 min)

ATTENTION: Next Wednesday, 12/5, all classes will be held at Stocker Stadium.

What are you and 3 of your friends/family members doing THIS SUNDAY, DECEMBER 2nd?

Yep, The Goblin.

Registration: 11am-1pm @ Bicycle Outfitters

Hosted By CF WestCo and CF RED -Participating local CF Boxes: CF WestCo, CF Red, CF Junction, Pura Vida CF.

OTHER WOD HUBS: DOC Neese, STONE, Connected Lakes

$$$$–All Proceeds go to the Liam Foy Foundation–$$$$

This is a Fund raising event consisting of a 18 Mile Mountain Bike Ride, both trail and road, littered with 9 crossfit challenges through out. **Modified course is only 8 miles with 6 challenges**

Each challenge must be done with families/teams of 4. Each workout is capped at 2 minutes- anyone can do this!

The mission: Raise $$ for Liam…and Finish!

Registration fee : TEN $1 bills


Goblin Rules:

Each Competitor Must Have:

-Registration fee of 10 $1 bills at least to receive score at each hub.

-mountain Bike

-A team of 4

-Scorecard (given at registration)

-Warm, Breathable Clothing

-Charged cellphone


-Emergency bike/ med gear

Each Family/Team Must Have:

-4 Competitors each with mountain bikes (discounted rentals at Bicycle outfitters)

-Family/ Team Name

-A will to finish!

START/STOP Each Team will begin at Starting line (Bicycle Outfitters) with the prescribed 2 minute WOD. We will start each team on 5 minute intervals. Finish line is CF WestCo, upon which teams can choose to finish with one of the three goblin TESTS explained at the beginning of the event. Upon finish of the GOBLIN Test, the clock stops for your teams time. Then scores are tallied.

Fund raising and Scoring

After each 2 minute WOD, the Team will receive a score from the assigned judge and then will then give the judge one dollar (each teammate) for their recorded score. All WOD hubs will be encouraged to raise more funds though friends, neighbors and who ever else they can pull together for help. Remember 100% of proceeds go to Liam!

REPS/POINTS FROM EACH WOD will result in seconds taken off your total.

-Each Competitor from your family/ team must complete the wod and receive their final scores from the judges before moving on to the next WOD HUB.

-You must complete all 9 WOD hubs and bring back recorded scores to officially finish unmodified.

**If you forfeit a wod, skip a course or bail out of completing the full loop, all we ask for is your honest story!


There is a course map at the gym.

One thought on “Thursday, November 29, 2012”

  1. S-WOD 10,15,20. Terrible.
    D-WOD- DNF(Shoulder and Mind) 135 (4),145(3),155(2). DNF the rest, apparently oly club is calling my name.

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