FRIDAY NIGHT LIGHTS
Hello CF2S athletes, This message was sent out to all of the CrossFits in the community! This event will be great for our members to participate or just attend to support. CrossFit 2 Serve will be one of the main sponsors of this event which is for adults and teens! The Wods are listed below, this event will be recorded by Headquartes. I am asking all of our members to come out and join me in this Friday Night Lights event! Below is a message sent to CF2S from Michelle Van Buren the Director of the event!
Please read carefully….
As you have heard, Rancho CrossFit is hosting our first Annual Fundraising event, Friday Night Lights, on Friday January, 30th from 4-9pm on the Rancho High School Football field.
We have some good news! CrossFit Headquarters contacted me this week and they are sending a media crew out to cover the event! CrossFit Kids is very interested in making this a NATIONAL event next year to help promote CrossFit in the schools and connect the schools with the local CrossFit communities.
With this being said, I ask that you encourage your CrossFit community to come out and support the event. We will be having both Adult and Teen heats running throughout the night starting at 4:00 pm and the last heat at 8:30 pm.
The event cost is $30.00. Participants can walk-in and pay at the event. Each participant will receive a Rancho CrossFit item and a ticket for the Raffle.
If possible, please have your members bring the attached forms already filled out to the event to help the process at the Registration Table run smooth throughout the night. Each participate is required to have a Liability waiver, media release form and registration form. Please note the difference between the TEEN and ADULT WAIVER.
With CrossFit Media coming out to cover the event, I want to show the world that Las Vegas has the BEST CrossFit community! We have a unique setting with so many of our CCSD schools implementing CrossFit into their Physical Education curriculum. We currently have 12 High Schools with CrossFit and it will increase over the next few years! Please help us do this!
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
5 rounds for time of:
5 Deadlifts, 275/185 lbs
Run Intervals Week 1: 2-3x per week: 3 running drills: -Ball of foot hops w/ forward lean 3×3 -Wall Drill: 3×20 on each leg -Forward Lunge (exaggerated foot pulls on one side) 3×10 each 2x through of: -4x30sec @ 94-96 cadence -1 drill (choice) -1x2min @ 91 cadence
800 m Row
1600 m Run