Holiday Ho-Down

Spots are filling up quickly for our December 7th competition. Right now we have more out of towners than CrossFit Nola people. This is a great way prepare for the open and just have fun! No experience with competitions necessary.  We have Company Burger and Blue Oak lined up as vendors and also WOD Life will be there selling their line of crossfit gear.

 If you are interested in signing up but don't have a partner, please write us at crossfitnola@gmail.com and we will find you a partner!
Let us know if you are going RX or Scaled.

Deadline to sign up is Saturday, November 23rd!!!!


GUIDELINES FOR RX AND SCALED DIVISIONS...Spots are filling up quickly and are limited to 100 teams! Sign up under the "EVENTS" tab at 
http://www.crossfitnola.com/

For Mens Rx:
- should be able to do C2B pull-ups, will accumulate extra points if able to do muscle-ups as well
- OHS at 95/115/135, bar starting on the ground
- wallballs, 20lbs ball to 10 feet
- Russian KBS (eye-level swing) 32kg
- Toes to Bar

For Womens RX:
- should be able to do unassisted pull-ups, will accumulate extra points if able to do C2B pull-ups as well
- OHS at 65/85/95, bar starting on the ground
- wallballs; 14lbs ball to 9 feet
- Russian KBS (eye-level swing) 24kg
- Toes to bar

For mens Scaled:
- Box Jump Overs 24" (no step-ups)
- Front Squat at 95/115/135, bar starting on the ground
- wallballs, 14lbs ball to 10 feet
- Russian KBS (eye-level swing) 24kg

For women scaled:
- Box jump Overs 20" (no step-ups)
- Front squat at 55/65/75), bar starting on the ground
- wallballs, 10lbs ball to 9 feet
- Russian KBS (eye level swing) 20kg