HERE THEY GO!!! On their way to the 2009 GAMES!!!

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Team CrossFit Flagstaff is heading to the CrossFit Games in Aromas, CA!  The team will compete in the Affiliate Cup on Friday and if they are amongst the top 5 at the end of the day, they will go on to compete on Sunday afternoon!

Here are their workouts:

Hill Workout
2500m (approximately) Hill run relay

Rules:
1. The first athlete will run one lap (approximately 500m) carrying a short piece of PVC.
2. At the completion of the lap, there will be a well marked transition
area in which to pass the PVC to the second athlete, who runs one lap
with the PVC.
3. This repeats until all four athletes have run one lap with the PVC.
4. The team then runs one final lap together.
5. The clock is stopped when the last athlete crosses the finish line
holding the PVC. If the last athlete to cross the line isn't carrying
the PVC, the clock stops when that athlete grabs the PVC.
6. There is a 20min cap on this workout.

North Pad Workout
3-rep Overhead Squat plus
Max total pull-ups in 3 attempts

Rules:
1. Each team will have 20min to record the above efforts for all four athletes.
2. Each team will have one pull-up bar, one barbell, one rack, four
45lb bumpers, two 25lb bumpers, two 15lb bumpers, two 10lb bumpers, and
four 2.5lb plates.
3. In any order, all four athletes must perform exactly three sets of
max pull-ups. Pull-ups are standard ROM, and will be judged by middle
of the neck reaching the height of the bar.
4. All four athletes perform the heaviest 3-rep overhead squat possible
(as many attempts as they want within the 20min time limit).
5. The greatest successful loads lifted by each athlete are tallied,
and added to the total reps for the 12 sets of pull-ups performed to
become the team score.
6. The team with the highest score wins.

Stadium Workout
30 Wallballs (20lbs/14lbs)
Row 300m
30 Box jumps (24")
30 KB swings (24kg/16kg)
30 DB Push press / Push jerk (40lbs/25lb)
30 Deadlifts (225lbs/135lbs)

Rules:
1. The wallballs are performed one athlete at a time, starting with the
women. When all four athletes have completed the wallballs, they move
on together as a team.
2. The middle four drills are then performed together in "Annie R U
Ok?" format, meaning all four team members start at different stations
at the same time. They rotate in the order listed once all four
athletes have completed the rowing and reps. When all four athletes
have completed all four drills, they move together to the deadlifts.
3. The barbell will be pre-loaded with 225lbs. Both men will perform 30
deadlifts each, and then the team will be responsible for removing
90lbs. Both women will then perform 30 deadlifts each, and the clock
stops.
4. There is a 20min cap on this workout.


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TARA                              KATIE             AMANDA
TEAM CROSSFIT FLAGSTAFF!
IMG_9610 JUSTIN                CULLEN            CASEY

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WISH THEM LUCK!!!!

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