25 September 2017

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VOLUNTEERS AND JUDGES NEEDED!  

We are excited to announce that we are nearly 90% sold out for our Masters of the DMV Team Competition.  We are looking forward to hosting another great event at CrossFit Kingstowne.  We are going to need a lot of help for the event, both the night before for set up and the day of the event, to make sure everything runs smoothly.  If you are able to volunteer, we would appreciate any and all help.  We also need more judges!  To volunteer please follow the registration link below and select volunteer registration.  It will ask you to input your t-shirt size and select the times you can help out.   We cannot put these events on without the amazing support of our CrossFit Kingstowne family.   So we sincerely thank you for your help and support.  All volunteers will receive an event t-shirt and lunch/snacks as well as adult beverages post event!  Our t-shirt deadline is 28 September so we are hoping to have all volunteers registered by then.  Even if you can only help a few hours, all help is welcome.

ATHLETE AND VOLUNTEER REGISTRATION

 

STRENGTH:

1 Power Clean + 1 Squat Clean

2 x 2 @ 75%

3 x 1 @ 80%

 

Clean Grip Romanian Deadlift

3 x 5 (As Heavy as Possible)

 

WOD:

4 RFT:

200m Farmers Carry (45/35)

15 Deficit Push Ups

10 DB Push Jerks

 

CORE: 

Dragon Fly:  3 x 10