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When coaching any movement, like a squat, you start to see certain faults appear regularly across large groups of athletes.
You’re charging people for your services, leasing a commercial space and possibly employing trainers. Unfortunately, it’s not uncommon to see CrossFit classes with 20+ athletes and 1 coach. Your athletes hand over their hard earned cash to train in a safe environment where they receive personal attention. Subscribe for just $25 yearly to access our complete print, video and audio archives - plus new material added daily.
CrossFit’s mission is to instill a culture of physical fitness in the Law Enforcement Community by fueling a revolution in athleticism based on the pursuit of function and increased general physical preparedness. By Affiliating your Agency or Academy with CrossFit, you join a network of Law Enforcement professionals from around the world who are committed to providing the best fitness training available. 4) To qualify for Law Enforcement Affiliation, you must be at a Law Enforcement Agency or Academy and be non-profit. After the wall balls put an end to CrossFit Oakland's hopes of a repeat victory, Front Range took an early lead and maintained it. In a deleted clip from, "In Pursuit Of Sunday," by Again Faster, Affiliate teams use different strategies to maximize their points in the North Pad Event.
Will Dotterweich of CrossFit Sacramento tripled 245 on his overhead squat and narrowly missed 275, as the crowd watched on. Going into the North Pad Event, Team Oakland knew their strategy was to just 'hang in there' as it was an area where they needed to develop more. They finished the weekend in the 41st spot, highlighted by securing 20th overall in the run event.
This video, From "In Pursuit Of Sunday," by Again Faster, follows the team through Fridays events. Andy Lewis, a coach at Central, narrates a portion of this clip from, "In Pursuit Of Sunday," by Again Faster. With assistance from an all star foursome, Dave Castro breaks down the performance criteria for the final event of the Affiliate Cup.
The Chipper style event tested both the stamina and technical proficiency of the athletes, much to the chagrin of the crowd. Crossfit Invictus took first place in the event by edging out Crossfit Calgary in a nail biting finale. With elite peers like Jeremy Thiel, Lance Cantu, Carey Kepler and Crystal McReynolds in the individual competition, it's no wonder that Central had such a strong affiliate team."Is it War? This video catches Mike in the shop immediately after the standards for the Affiliate Cup finals are dictated (video of the standards coming soon). A host of media teams covered the 2009 CrossFit Games from every angle, and footage is now being compiled for DVD releases showcasing all the action from Aromas. Originally, Northwest CrossFit was guaranteed the win even if they finished last in the final WOD, but after a scoring error was detected, CrossFit Calgary was added to the five-team mix. The final event didn't play out like that, but Cummings found drama in the WOD nonetheless. The crew of CrossFit Again Faster recently provided us with their video of the North Pad Workout for the 2009 CrossFit Games Affiliate Cup. The team's score was the total of each athlete's max load on the OHS plus the total number of pull-ups completed by the team's 12 sets (three sets each by four athletes).
The crew of CrossFit Again Faster recently provided us with their video of the Stadium Workout for the 2009 CrossFit Games Affiliate Cup. Obviously, the athlete running fourth had the added pleasure of a second immediate lap with no rest. Northwest CrossFit team members were Paul Zavaglia, Zak Middleton, Alex Vlaski, Lindsey Dion, Amanda Barelli, and Laura Asbell. All the while, there was talk at our gyms about sending a team to the Games for the Affiliate Cup competition.
Oregon CrossFit out in Bend, OR is just one of many affiliates who will be sending a team to compete. Right now, there are 96 teams registered for the Affiliate Cup competition on Friday, July 10th, 2009. The basic rules are that an Affiliate Team can consist of a minimum of four to a maximum of six athletes, plus one coach (optional).
A grand total of 99 teams have registered, so we're going to have a tremendous competition. After some restructuring and finagling, we have found a way to have all the teams compete on Friday only. The top five teams from Friday's competition will compete on Sunday in the Finals for the Affiliate Cup Title.
There are still spots open for the Affiliate Cup, but registration will close officially at midnight tonight.
Because of the tremendous demand for the Affiliate Cup competition, we are opening up a new set of heats for Thursday, July 9, 2009. One team that will be gunning for the top prize is CrossFit Santa Cruz Central (pictured from way back in April 07).
One team consists of four to six athletes (at least two men and two women) plus up to one coach.
Athletes who qualify for the men's and women's individual competition may also be included on an affiliate team.
We recommend having tryouts and competitions within your affiliate to determine your team of four to six athletes.
Registration for teams will be open from now until May 22, 2009, or when all spots fill up. There will be a cash prize and the winner will also get to keep the Affiliate Cup in their gym for the year. In this Part 4, we see the end of the workout, and hear about what it's like to row 1,000 meters in 3:02 and win a C2 Indoor Rower. In preparation for the Affiliate Team competition, several of the San Francisco Bay Area affiliates got together for Bay Area Royal Rumble 1 at Diablo CrossFit. Promote the CrossFit Games on your website or blogPlace our widget on your blog, social networking profile, or your website. For the following year, see the 2010 CrossFit Games website.For last year's results, see the 2008 CrossFit Games website. Two athletes (Ben Bergeron and Derek Mohammed) from the CrossFit New England team tested positive for use of the stimulant methylhexanamine. The CrossFit Games are the world's broadest and most legitimate test of Fitness, and the use of performance enhancing drugs is strictly prohibited. Use caution and ask questions about what you are taking if you plan on competing in the Games.
I would like to reiterate Ben's apology above, primarily to my teammates and the other members of CrossFit New England.
I am not a member of CrossFit New England but I do know Ben and Derek and I can say I have never met two nicer people on the planet. The sad thing about all this is the many many people who will lynch you guys and not even bother to find out the reasons why this has happened.
This is a very sad decision, but the way Ben and Derek have taken responsibility for something they did unknowingly speaks to the type of people they are. I also think that the way the other members of the CFNE affiliate team have handled this is remarkable, and it makes me proud to belong to CrossFit New England.
I couldn't be prouder of Ben and Derek for the way they have handled this situation - as always with grace, poise and sincerity, I have come to expect nothing less from them. Ben, Derek - don't know you guys personally, but we competed against you in the affiliate cup. To Ken Gall - Way to go man, i agree with your attitude, no honest competitor accepts a win because of a DQ.
I am a member of CrossFit New England, and I consider it a privilege to train along side Ben and Derek.
I have trained with Ben and Derek for 3 years and I have always been impressed by their high regard and almost religious fervor toward the rules of Crossfit WODS. It concerns me how many athletes in a variety of sports are failing tests for methylhexanamine. First of all I do want to say I think the whole thing is somewhat ridiculous, but what my real question is weren't the games in July, how come we are just hearing about this now??
Ben and Derek are two of the finest people one could ever meet and I trust and respect them implicitly. Not questioning the integrity of the competitors, but what was the need for Jacked3D in the first place? I have known Derek since he was about 7 years old and he is considered my brother amongst my family.
As far as discussions on taking artificial stimulants, whether right or wrong, good or bad is a personal decision that each athlete makes. In one way it's great to see that there is a level of credibility here with drug testing. Ben and Derek are great guys who have the utmost respect for the sport and would never knowingly do anything to disrespect CrossFit.
It's awesome to see the humble-ness (word?lol) of the CF community come through once again.
Ben, i looked at a bottle i have here at home, but when i researched it online, the label they were showing didn't have it.
It's great to see how those involved fronted up and took the blame, even though it seems an honest mistake.
Everett said that athletes can ask coaches if a particular product they want to take will cause them to fail a drug test. I am hopeful CrossFit will create such a database so competitors can look for the name of a particular product BEFORE they find out the hard way. I am also gratified to see that everyone has stepped up defense of these athletes noting that this was merely an innocent mistake on their part, not an attempt to cheat. CFNE and all of it's athletes are classy,fierce competitors and their integrity is beyond reproach.
Ben and Derek,My heart goes out to you guys man, especially since I know first hand that you guys deserve the 2nd place finish in every respect. I think it is truely sad that a company like GNC would sell products that have a banned substance in it. There are many Crossfit bashers who suspect that PED use runs rampant amongst even non-competing Crossfitters. Ben and Derek have been nothing less than a class act anytime I have ever had any interaction with them. I have known Ben for over a year now and was one of the first people to help me with any questions or concerns that I had when I opened my box up in Massachusetts. But for our context, it is the role of methylhexanamine in sport that leads to its controversy. As awful as this sounds, I'm grateful to Ben and Derek for their experience and subsequent humble comments. The supplement and energy drink industry is replete with overstated claims and untested ingredients.
A former gymnast and gymnastics coach, Glassman designed the no-nonsense and notoriously tough workout regimen by combining functional strength training with gymnastics, circuit training and endurance exercise.


While all of this newfound popularity certainly lessens some of CrossFit’s original underground fitness street cred, it does not diminish the workouts themselves. For this study, researchers selected two separate CrossFit workouts—each of which has been used as an official CrossFit Workout of the Day (WOD). During actual testing, researchers recorded HR for each subject every minute throughout the entire workout and RPE was assessed after each round.
Anecdotally, researchers noted that the workouts seemed very difficult for most of the subjects.
Immediately following both testing sessions, the researchers crunched the data and plugged each subject’s HR results into their individual regression equations to predict VO2max for each WOD session (Table 1). As for heart-rate responses, during the first round of both CrossFit workouts HRs were elevated to an average of 90 percent of maximum heart rate (HRmax), which was maintained throughout the remainder of the workout (Figure 1). Similar to the HR responses, VO2 increased immediately during the first round of both workouts and increased slightly with subsequent rounds (Figure 2). Working out more intensely for shorter periods means that exercisers can likely get good results with CrossFit while spending less time exercising, says Babiash.
Porcari agrees, but also notes that a pretty big asterisk should accompany all of his team’s findings.
Beyond being potentially risky for heart-attack prone, would-be exercisers, Porcari warns that the competitive nature and emphasis on completing CrossFit exercises as quickly as possible may well be a recipe for injury for some exercisers. Naturally, ACE contends that any exercise is better than none and that if CrossFit gets people up and working out regularly, then that’s success. The fourth and final event of the Affiliate Cup found teams surrounded by wooden walls, ropes and heavy sandbags.
With only two heats in the final event as a result of cuts, teams went against seven groups of their peers in a head-to-head battle to the finish. THANK YOU organizers, volunteers, judges, families, and all the other hard-working individuals that make CrossFit happen. Remember, the 2010 CrossFit Games athletes don't know the specific details of the events or how many events there will be.
After Event 3 it was announced that the next Affiliate Cup event will take place on Sunday.
Establish a 1RM shoulder-to-overhead for each athlete, in 12 minutes from the start of Event 2a. The team must complete 70 thrusters each round, divided up between the team members however they want.
It really looks looks cool on 54 Mega Bites per second on Broad Broad band with a fast Mac.
Announcers and camera people - could you please do some interviews and background with CrossFit Fort Vancouver?
The owner (Adam?) is a good guy who lets Naval Special Warfare recruits get beat down on weekends in preparation for their future careers and arduous Navy schools.
These mistakes are simple and seem obvious to you, the badass super coach, but the athletes seem oblivious to the damage these faults could cause.
Not the kind that are going to shut them down or kill someone, but the kind that stops them from realising the full potential of the affiliate. Granted, demographics have a big part to play in choosing your price point, but don’t use that as an excuse for your insecurities as an affiliate owner causing you to undervalue yourself. Even if your box can fit that many people, you can’t guarantee they are all being watched and corrected by the single coach. I’ve witnessed it change thousands of peoples lives and witnessed ordinary people achieve extraordinary things, as have you. All the usual suspects were there: supplement companies, Lorna Jane, guys in polos promising to make you a fortune etc. State, Local and Federal components of the Law Enforcement community have successfully implemented the CrossFit program with resounding success.
Affiliation is free and connects you with the resources you need to implement the CrossFit program for in-service, Agency or Academy settings. If you meet those requirements, CrossFit will waive the annual $3000.00 Affiliation Fee and the insurance requirement. Jeremy Christofferson, who took 18th place in Rocky Mountain Qualifier despite a broken hand, lead the team into the final deadlift portion of the event. After a rocky start in the stadium event this year, they were unable to close the gap for a berth in Sunday's final, despite an 8th place finish in the run event. They managed to finish the event with 764 points, keeping them right in the center of the competitor field.
The affiliate team from CrossFit Copenhagen in Denmark spent a cool 20 hours in the air closing the roughly 6,000 miles to Aromas. Owned by Jeremy Thiel, who finished 3rd in the 08 Games, Central sent four competitors to the individual competition, dominating the Hell's Half Acre Qualifier. As a team, with males and females working simultaneously in most cases, competitors charged through 75 Squat cleans, 150 toe-to-bars, 150 box jumps, 75 heavy thrusters, 35 muscle ups, 150 burpees, and 150 double unders, in that order. There was an audible rumble of excitement from the stands when both the muscle ups and double unders were announced. Northwest Crossfit placed fourth in this event, but with an overall low score of 23, took first place overall. With six squads in Sunday's WOD, CrossFit Central could have claimed the crown if they finished first and Northwest crossed the line last. With a vocal crowd behind the team from San Diego, Invictus edged the Canadian squad by only 7.1 seconds in a hard-fought race to the finish. They had 20min for each team member to get their 3RM Overhead Squat (max load for three consecutive reps) and to complete three max-rep pull-up sets.
CrossFit Invictus came in second with 951, and CrossFit South County was a close third with 949.
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. After the scoring error was clarified, there was only one way they could be caught and not take the cup.
Meanwhile, we needed to focus on running our business, managing my time doing my "real job" as a psychologist, raising our girls, and getting me healthy.
I was given the okay to get back into CrossFit, but one of our star women was out due to pregnancy and a broken wrist.
If the team signed up more than the four athletes, they can assign a different set of two men and two women for each workout.
Each team will be ranked according to their time or score relative to the other teams for that workout. The five teams with the lowest score after all three workouts will compete on Sunday in the final workout.
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. 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. All four athletes perform the heaviest 3-rep overhead squat possible (as many attempts as they want within the 20min time limit). 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. If you are ready to challenge the finest CrossFit teams on the planet for total affiliate world domination, register online now. Everything will be the same as the heats on Friday, and the top five teams from both days together will compete on Sunday morning for the championship.
Just understand they will have three days of multiple grueling workouts, and will be competing against others who are only in one event. It will be open until 1800 PDT on Friday, May 22nd, or when the event is sold out, whichever comes first.
The Games adhere to World Anti-Doping Agency standards, and testing is administered by Drug Free Sport, the official testing agency of the NFL, NBA, MLB, and NCAA.
Methylhexanamine, also known as Geranamine, is one of the ingredients in Jack3d, an energy drink that can be purchased at GNC over the counter. Mistakes happen, they should provide a more detailed list in my opinion.But mental note, no NO-Xplode before the games! You guys did a great job in Carson and we look forward to competing against you in the future. Their level of honesty and integrity is breathtaking and you won't find two more honorable men anywhere. Even though I don't know them well, I do know them well enough to say they are men of great character this was an unfortunate mistake, it happens.
You learn more about the character of a person during adversity and I could not be more proud of how they are both reacting to this disappointment. Their integrity is unmatched and the way they have accepted responsibly for what has happened is a testament to this. Seems like the banned substances list is pretty significant, I'm sure many of us have unknowingly put something like this in our bodies. More a curiosity than concern, there are always more details behind the scenes in situations like this. This honest mistake could have happened to anyone and I know you will only use this barrier to springboard your performance next year at the games. He knew I was a young kid just trying to make it in this world and always lent a helping hand.
As a recent addition to the WADA list it looks like it has taken out quite a few athletes over the past year.
It started with a single gym in Santa Cruz, Calif., and grew slowly from there in a cult-like manner, mostly the territory of underground fitness types and hardcore military guys. Next, to establish a quantifiable baseline of fitness, each subject completed a maximal exercise test on a treadmill while researchers gathered data including heart rate (HR), VO2max and ratings of perceived exertion (RPE). For each WOD the goal is to complete all of the prescribed repetitions in the shortest amount of time possible. It’s called Fran and consists of just two exercises: thrusters (a front squat into a push press with a barbell) and assisted pull-ups. Additionally, an overall RPE was taken at the end of the workout session, while blood lactate concentration was tested at the beginning and upon completion of each CrossFit WOD. Given that fitness industry guidelines suggest maintaining a training range of 64 percent to 94 percent of HRmax to improve cardio endurance, these CrossFit workouts both meet the mark.
Researchers found that VO2 averaged 80 percent of VO2max during both CrossFit workouts, indicating that the subjects were exercising well above their anaerobic thresholds. That said, would-be CrossFitters and those who train them should pay close attention to the potential pitfalls outlined by Porcari to ensure that this current fitness craze doesn’t create more injured bodies than fit ones.
First off the rope climb was CrossFit New England, with Fort Vancouver and Omaha hot on their heels. They know they will be asked to perform a wide variety of tasks over diverse periods of time.
Two rounds for time and does each person have to do this or do you all just go as much as you can and then hand it off to the next person? Though the commentators are great, it gets suspenseful sometimes and the time isn't always apparent.
I must have waited 10 minutes for it to load thinking it was going to be REALLY slow, until I realized you had to hit play first and it was just fine. And great coverage online with the live stream, workout updates and photos through Twitter!


I'm a big fan of CrossFit Fort Vancouver, our across the river neighbor and friends to the north in Washington. So you do the badass coach thing, point out the fault and work with the athlete to correct the problem.
I understand that tax, work cover, insurance, finances and legislation can be boring and scary, but it’s the reality of owning a business. If you have a Facebook page, business cards, affiliate shirts or car signage then you already market.
It doesn’t matter what you have to do (cap class sizes, add extra classes, hire more coaches), controlling class sizes should be a priority. But what stood out was that over half of the venders had something to do with CrossFit or functional fitness. We believe Officers are professional athletes, and our goal is to provide every resource available to enhance an Officer’s ability to thrive during their career.
Increased physical fitness, improved morale and self-confidence are common and immediate themes we see upon the adoption of the CrossFit model. Please review the most frequently asked questions page and the 4 steps to Affiliation below. Front Range posted the best time of the day in the Stadium Event, but it was not enough to place them in the top 5. Mike Minium, owner and coach of CrossFit Oakland, breaks down the weekend, and the changes his team will make for next years competition.
Pair that with a short notice entry into the competition and their presence is all the more impressive. With such a high concentration of elite athletes, there was little doubt the affiliate team would be a force. The strategy was for me to get the lead, then the ladies would maintain it." Kris Kepler, a competitor in the 2008 Games, served as anchor for Central and managed to keep them at the front of the pack. The final stretch of the event called for overhead walking lunges down and back the length of the stadium.
Successful teams were highly in touch with the strengths and weaknesses of each participant.
Next year will bring a greater push for the Games, as well as some of their 500 members aiming for the Individual competition. If the last athlete to cross the line isn't carrying the PVC, the clock stops when that athlete grabs the PVC. If they finished last in the final workout AND second place CrossFit Central won the workout, then Central would take home the cup. In the workout, only one male and one female athlete were allowed to work at one time (with the exceptions of toes to bar and muscle-ups, for which only one athlete could go at a time). The prospect was exciting, but life was busy, our kids were already spending more time than necessary at the gyms, and I was injured. We still had some serious contenders, most of whom were parents of young children with busy schedules. By the time the Games came around, we had not had one practice with all team members present. Both men will perform 30 deadlifts each, and then the team will be responsible for removing 90lbs. Pull-ups are standard ROM, and will be judged by middle of the neck reaching the height of the bar. This will allow team captains or coaches to substitute members prior to an event based on team members' individual strengths and weaknesses. Due to the overwhelming response, we are hoping to allow in a few more teams if the logistics can be worked out.
The top 5 teams from these days events will then move forward to the Affiliate Cup Finals on Sunday morning, July 12th (prior to the Men's and Women's Top CrossFitter Finals). We do know the majority of the competition will take place on the Friday before the individual competition, with only the top five teams going on to the Finals on Sunday morning. CrossFit Omaha and CrossFit Albuquerque are now second and third (instead of third and fourth).
The CF community knows you both are LEGIT and want to see you firebreathers compete in 2011.
To think that CrossFit will ever be 100% Paleo or 100% free of artificial stimulants of some type is asking for continued argument and let down. While this product contains compounds & constituents that are found in nature, tested athletes make up the extreme minority of the American public and have to follow strict rules on what they can and cannot use in competition. Ben and Derek don't beat yourselves up, sounds like you guys are beyond stand-up individuals (as I would expect in this community). I have visited many crossfit gyms all over the world now, and everyone should know that CFNE is by far the most dedicated, supportive, honorable and high class as it gets. I occasionally make the trip to Natick and work out up there and his character is top notch. But it has since blossomed into a full-fledged global workout craze, attracting everyone from soccer moms and college coeds to middle-aged executives and cubicle dwellers. This data also enabled the research team to create a regression equation for each subject to predict their individual VO2max based on HR data. The first WOD used in the testing, named Donkey Kong, incorporated burpees, kettlebell swings and box jumps. This is at the higher end of industry recommendations of maintaining 40 percent to 85 percent of VO2max to improve cardio endurance.
Based on the high intensity of the workouts tested, researchers conclude that CrossFit does a really good job of helping exercisers improve their aerobic fitness, while burning a fair number of calories in the process. Yet, despite this short duration, subjects still burned an average of 115.8 calories,” she says.
You have to to come down under control, and that takes a lot more energy," said Tami Ough of the Oregon CrossFit team. As bags flew over their respective walls it was difficult to determine who’d finish first.
But to criticise, mock or laugh at someone who follows a program besides CrossFit is a dick move.
There were CrossFit and oly weightlifting demos, paleo stands and even a local box on display.
Some came solely for the community dynamics that the format reinforced, while others embraced a love-of-the-game-let's-just-have-fun approach.
Without a constant pursuit to achieve more every single day you are living statically and a totally wasting life's moments," he said in his last blog prior to departure for the 2009 Games. Jeremy and Lance to podium in the individual competition and myself with our Affiliate Team," Big Mike stated confidently prior to Aromas. Technically, they would have tied, but Central would have won the built-in tiebreak process. Ultimately, we decided to give the Affiliate Cup thing a try, figuring it would be a great experience. When all four athletes have completed all four drills, they move together to the deadlifts.
They caught up with them on Saturday, Dec 20th, 2008 in the middle of an internal team competition. CrossFit New England, which was in second, has been disqualified for a positive substance test. The overall finishing order will be adjusted, with CrossFit Omaha moving into second place and CrossFit Albuquerque moving into third place.
It is the responsibility of the ATHLETE to ensure that they do not use classes of any banned substance in training or competition. I would never have accomplished many things without their coaching and mentoring, and I am proud to call them friends. I know they will use this as a way to help others learn and continue to be two of the best examples of what is great about Crossfit.
What is being taken today may be illegal tomorrow and what was illegal today may be fine in 10 years. The flip side in this is that as the prize money grows for this you expect increasing vigilance in this regard so athletes be careful what your taking out there. You have all of our support here in the North East, we are super proud of you, and I look forward to training with you soon. This could have happened to anyone and actually a couple of guys in my own box were taking this drink as well. This is key because it would be impossible for the subjects to complete the CrossFit workouts while wearing the bulky VO2max metabolic testing gear. Each exercise was performed three times, with the number of repetitions decreasing each time. Each workout included a five-minute warm-up, a skill phase, a WOD and a five-minute cool-down phase.
And, like other high-intensity interval-training (HIIT) workouts, one can expect greater increases in aerobic capacity than what is seen with traditional aerobic training, which is typically performed well below an individual’s anaerobic threshold. But could you be doing the same in your affiliate; making simple mistakes that could be damaging your business? To top it off, the guest appearance was Steve Willis, one of Australia’s OG CrossFitters.
Individual competitors, who had to complete the same course with different repetition schemes, did not have that luxury. Both of these motivational underpinnings could be found in varying degrees with all of the teams we spoke to, but an elite few teams had something additional on their minds - winning.
Energy products that claim to increase stamina, pills that claim to increase energy, and any product that promises increased performance should be carefully examined. Ita€™s completely up to the user to get this and any dietary supplement cleared by their organization before using. As soon as I found out about this mishap, I told my athletes to throw this stuff away and just go back to the basics. During the first round, each exercise was performed 21 times, the second round 15 times and the final round nine times. Prior to completing each of the CrossFit workouts, each subject was required to practice the selected exercises and then demonstrate to researchers that they were proficient at each one.
Fort Vancouver and New England went rep for rep with the Dynamax medicine balls and were soon transitioning to the rope climb.
Some individuals who were placed highly entering the final event failed even to complete it.
Of the almost 100 teams that competed on Friday, Central was one of six teams that qualified for the final event on Sunday. In a dramatic last minute recount it was determined that Central could clinch the top spot on the podium providing they cross the finish line first and Northwest come in last. I think CrossFit could do wonders for the sports community as a great example of people who just work hard and get their stuff done with an industrious attitude! It was a 10-yard sprint to the finish, with Fort Vancouver touching the opposing side of the stadium first, literally a split second ahead of New England. I rested and rested and went for lots of runs up flights of stairs to keep in shape and stay sane.



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