Hello CF2S athletes,
Come on out and help support the Rancho CrossFit
program by participating in a fundraising WOD and events! CrossFit 2 Serve is one of the sponsors, so we ask you to come on out and participate or just cheer on your CrossFit family!
Opening Ceremony at 4:00pm.
Registration table will open at 3:00pm.
Heats will run every 15 minutes starting at 4:15pm with the last heat at 8:30pmThere will be Teen (12+) and Adult Heats available.At the moment heat assignments will be first come, first serve basis at the event.
Please expect to participate in one heat and volunteer to “Judge” or count for an additional heat.
Walk -In registration is preferred. $30.00 cash.
Each participant will receive a Rancho CrossFit item and a ticket for the Raffle.
Friday Night Lights Wod
For time, starting in the end zone (10-min time cap):
Sprint to 10yd line
10 Shoulder Tap Hand Release Push-ups
Sprint to end zone and sprint to 20yd line
20 KB Swings (American or Russian allowed)
Sprint to end zone and sprint to 30yd line
30 Double Jump burpees (over 30 yd line)
Sprint to end zone and sprint to 40yd line
40 Box Jump
Sprint to end zone and sprint to 50yd line
50 Air Squats
Sprint to end zone
Max Effort – Hang Power Cleans with remaining time
Score = Hang Power Clean reps or total reps in chipper
Varsity/RX JV/Scaled Novice/Just for Fun
KBS 44/35 26/18 18/13
HPC 135/95 75/55 35/25
Challenge #1: Running Long Jump (for distance)
Challenge #2: Medball Toss (for distance)
Novice/Just for Fun: 8/10
40 Air Squats
30 Sit-up – Standards