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CrossFit New Windsor

214 MacArthur Avenue

New Windsor, NY 12553

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Bro's & Doe's 4 is a teams of 2 event. Team choices are 2 dudes on a team OR 2 chicks on a team. No dude/chick teams this year (I like to change it up). YOU ONLY HAVE TO BUY 1 TICKET FOR YOUR TEAM. EACH ATHLETE DOES NOT NEED TO BUY A TICKET.

The goal of our competition is to crown the fittest teams. We do not program what is popular we program what is effective and what is a good test of fitness.

The divisions you can enter in to are as follows:

Competitors Division - This division is for the athletes that compete on a regular basis and their training and programming reflects that. This division is for athletes that can RX EVERYTHING. Anything that comes out of the hopper they are game for it.

General Fitness Division A - This division is for the athletes that are starting to compete, doing 1 workout a day, and can RX some workouts but might still scale somethings.

General Fitness Division B - This division is for the Masters Teams. Masters for this competition will include anyone who is 35 years of age or older on the day of the competition. There are unfortunately no age ranges (35-39, 40-45 etc..) yet for Bro's & Doe's. So, for example a 35 year old male and 48 year old male could partner up and they would compete against another team who had a 37 year old male and a 39 year old male.

General Fitness Light - This division is for the athletes who are new to CrossFit, usually have 1 year or less of consistent training, and scale most workouts.

Scoring will be traditional Open scoring where your placement in each event is your points and lowest points wins. We will crown the top 3 teams in each division.

The gym will be open at 7:30 AM. Check in will start at 8:00 AM. Event breifing will start at 8:45 AM. The first event will start at 9:00 AM.

Additional parking can be found to our left at AGR or to our right at KCT or across the street on Hickory Ave or Locust Ave. Please do not block any driveways, mailboxes, or park on anyones grass.

There will be a TBA food vendor on site.

Events: All events will be judged by a CFNW coach or athlete who has completed the CrossFit Judges Course. The judges call on reps is final. The only movement standards allowed will be the ones that are reviewed at the athelte briefing. Events are subject to change at anytime including the day of competition due to logistical, equipment, or enviornmental issues.

These are the movements for the events. I will update them with reps, times, rounds, and rules as they become more finalized and will post that they have been updated on the Bro's & Doe's 4 Facebook event page.

1. 1RM 50' Sled Push

Each athlete will have 3 attempts at a 1 rep max 50' sled push. The highest load of each athlete will be added together for the teams score. The sled push will be indoors on an outdoor carpet type of turf. The entire sled will have to cross the end line for the push to count. The athlete must be in a constant forward motion for the push to count. Any pausing or stopping will void that attempt. Either a straight arm or bent arm method can be used. Team mates can assist each other in the loading and deloading process. The amount of time for this event is still to be determined. IT IS RECOMMENDED THAT YOU USE SOME TYPE OF FIELD SNEAKER OR VERY GRIPPY SNEAKER for this event as our turf is not secured to the ground. Get to pushing!


2. AMRAP 10

Calorie Assault Bike

Kettlebell Swing

Burpee Box Jump

COMP MEN - 120 CALORIES, 90 AMERICAN KBS 100#, 60 BBJ 24"

COMP WOMEN - 90 CALORIES, 90 RUSSIAN KBS 70#, 60 BBJ 20"

GF DIVISION A MEN - 120 CALORIES, 90 AMERICAN KBS 70#, 60 BBJ 24"

GF DIVISION A WOMEN - 90 CALORIES, 90 RUSSIAN KBS 55#, 60 BBJ 20"

MASTERS MEN - 90 CALORIES, 90 AMERICAN KBS 55#, 60 BBJ 24"

MASTERS WOMEN - 60 CALORIES, 90 AMERICAN KBS 35#, 60 BBJ 20"

GENERAL FITNESS LIGHT MEN - 90 CALORIES, 60 AMERICAN KBS 55#, 30 BBJ 20"

GENERAL FITNESS LIGHT WOMEN - 60 CALORIES, 60 AMERICAN KBS 35#, 30 BBJ 20"

***STEP UPS ARE OK FOR ALL DIVISIONS EXCEPT COMP***

The team will have 10 minutes to get as many reps as possible with 1 athlete working at a time. Athletes MUST switch work every 30 seconds. If a team finishes the burpee box jumps they move back to the assault bike. On the assault bike the athlete who is going to complete the 120th calorie must remain on the bike until the monitor reads 120 calories (No jumping off at 119 and letting it coast to 120). On the kettlebell swing, the kettlebell starts on the ground and moves to a fully locked out position overhead with the arms inline with the ear and then passes between the legs where it must atleast pass the thighs. THERE IS NO DROPPING OF THE KETTLEBELLS FROM OVERHEAD OR AT ANY HEIGHT. On the burpee box jump/step ups, the chest and thighs must touch the ground. The knees and hips must be at full extension while standing on the box. The athlete must be in control on top of the box for the rep to count. No landing on the box and springing right off into the next rep, full extension is needed with both feet touching the box.

3. For Time

50 Thrusters (95/65 Comp, 75/55 GF, 65/45 GFL)

50 Toes to Bar (T2B Comp, Knees to Elbows GF, Knees to Chest GFL)

40 Thrusters

40 Toes to Bar

30 Thrusters

30 Toes to Bar

20 Thrusters

20 Toes to Bar

10 Thrusters

10 Toes to Bar

The time cap for this workout is TBA. One athlete works at a time starting with the 50 thrusters. Athletes may share the work any way they wish but must complete the reps and movements in order. The thrusters start with the barbell on the ground. The barbell must pass through a front squat with the hip crease breaking the plane of the knees and the arms coming to full extension of the top of the press with the arms in line with the ears. The toes to bar start with the athlete hanging from full arm extension. The feet must start behind the bar they are hanging from and both feet must touch the bar at the same time. The knees to elbows start with the athlete hanging from full arm extension. The feet must start behind the bar they are hanging from and both knees must touch the tricep or elbow at the same time. The knees to chest start with the athlete hanging from full arm extension. The feet must start behind the bar they are hanging from and must break the parallel plane moving towards the chest.

If you have any questions, you can email me at fbcnewindsor@gmail.com or call 845-629-3757.

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CrossFit New Windsor

214 MacArthur Avenue

New Windsor, NY 12553

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