Upcoming CrossFit Competitions: The Garage Games Weightlifting Classic 2014.

Event Date: November 1st

Location: The Garage, Woodstock, GA

Reg Ends: 10/31/2014 @ 12:00 AM

Individual: $55

Increase: $55 on 11-01-2014 @ 12:00 AM

Use coupon code CLASSIC (all caps) for 30% off when you register here.

This will be an Official USA Weightlifting sanctioned event and a last chance qualifier for American Open. Singlets must be worn if you want your total to qualify. We will have a separate non-sanctioned open division for anyone wanting to lift that is not a USAW member and/or does not have a singlet.

Us v Them – Villians v Heroes. November 8th @ The Garage

Striking is cancelled Monday & Wednesday this week and Monday of next week. Annie is off to Cali for her sister’s wedding. If you haven’t heard, Annie won her fight on Friday night with a rear naked choke!!

Warmup
Dynamic Athletic Movement

Skill
Break reps into manageable sets. The emphasis is on QUALITY, not speed.

Levels 3/4
20 Yd Handstand Walk (level 3 practice free standing HS and controlled dismount)
25 Kipping Pull-ups (level 4 – chest to bar)
50 Push-ups
120 sec L-Sit
25/leg Pistols

Level 2
40 Strict NO kip Pull-ups (band assist if necessary)
40 Push-ups
60 sec L-Sit
40/leg Step-ups

Levels 0/1
40 Ring Rows
40 Box Push-ups
180 sec Plank
40/leg Step-ups

*3×60 seconds pike stretch ALL levels

Conditioning
“Ceaseless Roar”
E2MOM 12 Minutes
Levels 3/4
3x
1 Power Clean
3 Front Squats
(level 4 – 155/115, level 3 – 135/95)

Levels 1/2
10 Double Kettlebell Clean and Squat
(level 2 – 20/14)

Level 0
10 Kettlebell Swings
10 Goblet Squats