The Wizard of OZ

Hey everybody!  I’ve received a few questions about the standards, rules, and general layout of our Rumble in the Box that is here NEXT SATURDAY! If anything is not answered below, please email me! dan@crossfithighvoltage.com

Movement Standards? Rules?


WOD 1: “Gym-nasty”

10 MIN AMRAP:

10 CAL ASSAULT BIKE
10 BOX JUMPS (30/24”) (24/20” STEP-UP)
10 DEADLIFT (225/155#) (165/115#)
2 REPS of COMPLEX: 2 T2B + 2 PULL-UP + 2 C2B (V-UP + PUSH-UP + PULL-UP)

*each round: +1 reps of complex

*complex must be unbroken

Rules & Standards:

  • Partners may switch work whenever they want during bike, box jump, & deadlift.
  • Whichever partner finishes the bike, may not begin the box jumps.
  • RX must jump onto box, but step down is permitted.
  • Box jumps must have both feet leave the ground at the same time.
  • Hips must be fully open when standing on top of the box.
  • Deadlift cannot be bounced off the ground, but touch & go is ok.
  • Hips must be fully open, with shoulders in line with barbell at the top of the deadlift.
  • No Sumo Deadlift allowed, feet may not be wider than the shoulders.
  • For the complex, whichever partner begins the rep of the complex, they must complete that rep for it to count.
  • For T2B feet must pass plane of bar at the bottom, and both touch the bar in between hands simultaneously at the top.
  • For Pull-Up, arms must be fully extended at the bottom, and entire chin must pass the plane of the bar at the top.
  • For C2B, arms must be fully extended at the bottom, and chest must physically touch the bar at the top, anywhere below the collar bone.
  • For V-Up, arms and legs must be fully extended at the bottom, but do not have to touch the ground.  It is ok if they do.
  • At the top of the V-Up, you must touch your hands to your feet.
  • For the Push-Up, arms must be fully extended at the top of the rep, and the chest must touch the ground at the bottom. Roll-Ups are OK.

WOD 2: “Reflection” (15 MIN CAP)

MIRROR CHIPPER:

60 WALL BALL (20/14#) (10/9’) (14/10#) (10/9’)
50 BURPEE PLATE JUMP (45/25#)
40 ALT DB SNATCH (50/35#) (35/25#)
30 SANDBAG OVER SHOULDER (85# SANDBAG/50# SLAM BALL) (50/35# SLAM BALL)
20 THRUSTERS (95/65#) (65/45#)
400M BEAR HUG SANDBAG CARRY (135/95#) (200M 95#)

Rules & Standards:

  •  Partners must work simultaneously except for the the sand bag carry.
  • You do not have to move perfectly in synch, but no partner may begin the next rep until their partner has finished the same rep.
  • For the Wall Ball your hip crease must pass below the top of your knee at the bottom, and the wall ball must make contact with the wall at the appropriate height for the rep to count.
  • For Burpee Plate Jumps you will begin facing the plate on the ground in front of you.  You must drop to the ground and your chest makes contact with the ground.  You must then jump or step onto your plate and your hips must be open all the way to complete the rep.
  • DB Snatches must go from the ground to overhead, with both your arm locked out and your hip and knee aligned.
  • At the bottom, only one head of the db must touch.
  • You may switch hands at any point after you reach the top of the completed rep.
  • Sandbag Over Shoulder may go from the ground to over the shoulder in any manner, as long as it passes over the top of the shoulder, and not around the side.
  • You may alternate shoulders or use the same shoulder every time.
  • Hips must be fully extended as the sandbag goes over the shoulder.
  • For Thrusters your hip crease must pass below the top of your knee at the bottom, and your arms must reach full lock out with hips & knees at full extension to complete the rep.
  • Barbell must remain in the frontal plane during all thrusters.  You may not rest the bar in the back rack.
  • For Bear Hug Sandbag Carry, you may not carry the bag with your hands under the bag.  You must have your hands on the frontal plane of the bag.
  • You may walk or run with the sandbag.
  • For 400m course athletes will travel from the roll-up door to the sidewalk and back.  Each length from door to sidewalk is 25m and will count as one rep.
  • Partners may switch at any time that a 25m length is completed.

Heat times for WOD 1/2? When will this be released?


Sign-up ends THIS SATURDAY, July 15.  At that point heat times and lane assignments will be made.  All heat times & lane assignments will come out on this Sunday, July 16 here in the blog.


Special Training Session:


Remember there is NO specialty class this Saturday at 10am-11:30am and instead we will have an extended Open Gym. This will be a time that I will be onsite to help answer your questions and offer guidance so you can all practice the RITB WODs.

…who knows, I might even throw some double top secret strategy tips your way.
It’s your time!  Come in, practice, strategize with your partner and set your plan.

Schedule this Weekend:


Saturday @ 9am: CrossFit Kids
Saturday @ 9am: Shred Sesh
Saturday @ 10am: RITB Open Gym Training
Saturday @ 11:30-1:30: Open Gym
Sunday @ 10am: Energizer Long WOD

Hey everybody!  I’ve received a few questions about the standards, rules, and general layout of our Rumble in the Box that is here NEXT SATURDAY! If anything is not answered below, please email me! dan@crossfithighvoltage.com

Movement Standards? Rules?


WOD 1: “Gym-nasty”

10 MIN AMRAP:

10 CAL ASSAULT BIKE
10 BOX JUMPS (30/24”) (24/20” STEP-UP)
10 DEADLIFT (225/155#) (165/115#)
2 REPS of COMPLEX: 2 T2B + 2 PULL-UP + 2 C2B (V-UP + PUSH-UP + PULL-UP)

*each round: +1 reps of complex

*complex must be unbroken

Rules & Standards:

  • Partners may switch work whenever they want during bike, box jump, & deadlift.
  • Whichever partner finishes the bike, may not begin the box jumps.
  • RX must jump onto box, but step down is permitted.
  • Box jumps must have both feet leave the ground at the same time.
  • Hips must be fully open when standing on top of the box.
  • Deadlift cannot be bounced off the ground, but touch & go is ok.
  • Hips must be fully open, with shoulders in line with barbell at the top of the deadlift.
  • No Sumo Deadlift allowed, feet may not be wider than the shoulders.
  • For the complex, whichever partner begins the rep of the complex, they must complete that rep for it to count.
  • For T2B feet must pass plane of bar at the bottom, and both touch the bar in between hands simultaneously at the top.
  • For Pull-Up, arms must be fully extended at the bottom, and entire chin must pass the plane of the bar at the top.
  • For C2B, arms must be fully extended at the bottom, and chest must physically touch the bar at the top, anywhere below the collar bone.
  • For V-Up, arms and legs must be fully extended at the bottom, but do not have to touch the ground.  It is ok if they do.
  • At the top of the V-Up, you must touch your hands to your feet.
  • For the Push-Up, arms must be fully extended at the top of the rep, and the chest must touch the ground at the bottom. Roll-Ups are OK.

WOD 2: “Reflection” (15 MIN CAP)

MIRROR CHIPPER:

60 WALL BALL (20/14#) (10/9’) (14/10#) (10/9’)
50 BURPEE PLATE JUMP (45/25#)
40 ALT DB SNATCH (50/35#) (35/25#)
30 SANDBAG OVER SHOULDER (85# SANDBAG/50# SLAM BALL) (50/35# SLAM BALL)
20 THRUSTERS (95/65#) (65/45#)
400M BEAR HUG SANDBAG CARRY (135/95#) (200M 95#)

Rules & Standards:

  •  Partners must work simultaneously except for the the sand bag carry.
  • You do not have to move perfectly in synch, but no partner may begin the next rep until their partner has finished the same rep.
  • For the Wall Ball your hip crease must pass below the top of your knee at the bottom, and the wall ball must make contact with the wall at the appropriate height for the rep to count.
  • For Burpee Plate Jumps you will begin facing the plate on the ground in front of you.  You must drop to the ground and your chest makes contact with the ground.  You must then jump or step onto your plate and your hips must be open all the way to complete the rep.
  • DB Snatches must go from the ground to overhead, with both your arm locked out and your hip and knee aligned.
  • At the bottom, only one head of the db must touch.
  • You may switch hands at any point after you reach the top of the completed rep.
  • Sandbag Over Shoulder may go from the ground to over the shoulder in any manner, as long as it passes over the top of the shoulder, and not around the side.
  • You may alternate shoulders or use the same shoulder every time.
  • Hips must be fully extended as the sandbag goes over the shoulder.
  • For Thrusters your hip crease must pass below the top of your knee at the bottom, and your arms must reach full lock out with hips & knees at full extension to complete the rep.
  • Barbell must remain in the frontal plane during all thrusters.  You may not rest the bar in the back rack.
  • For Bear Hug Sandbag Carry, you may not carry the bag with your hands under the bag.  You must have your hands on the frontal plane of the bag.
  • You may walk or run with the sandbag.
  • For 400m course athletes will travel from the roll-up door to the sidewalk and back.  Each length from door to sidewalk is 25m and will count as one rep.
  • Partners may switch at any time that a 25m length is completed.

Heat times for WOD 1/2? When will this be released?


Sign-up ends THIS SATURDAY, July 15.  At that point heat times and lane assignments will be made.  All heat times & lane assignments will come out on this Sunday, July 16 here in the blog.


Special Training Session:


Remember there is NO specialty class this Saturday at 10am-11:30am and instead we will have an extended Open Gym. This will be a time that I will be onsite to help answer your questions and offer guidance so you can all practice the RITB WODs.

…who knows, I might even throw some double top secret strategy tips your way.
It’s your time!  Come in, practice, strategize with your partner and set your plan.

Schedule this Weekend:


Saturday @ 9am: CrossFit Kids
Saturday @ 9am: Shred Sesh
Saturday @ 10am: RITB Open Gym Training
Saturday @ 11:30-1:30: Open Gym
Sunday @ 10am: Energizer Long WOD

Hey everybody!  I’ve received a few questions about the standards, rules, and general layout of our Rumble in the Box that is here NEXT SATURDAY! If anything is not answered below, please email me! dan@crossfithighvoltage.com

Movement Standards? Rules?


WOD 1: “Gym-nasty”

10 MIN AMRAP:

10 CAL ASSAULT BIKE
10 BOX JUMPS (30/24”) (24/20” STEP-UP)
10 DEADLIFT (225/155#) (165/115#)
2 REPS of COMPLEX: 2 T2B + 2 PULL-UP + 2 C2B (V-UP + PUSH-UP + PULL-UP)

*each round: +1 reps of complex

*complex must be unbroken

Rules & Standards:

  • Partners may switch work whenever they want during bike, box jump, & deadlift.
  • Whichever partner finishes the bike, may not begin the box jumps.
  • RX must jump onto box, but step down is permitted.
  • Box jumps must have both feet leave the ground at the same time.
  • Hips must be fully open when standing on top of the box.
  • Deadlift cannot be bounced off the ground, but touch & go is ok.
  • Hips must be fully open, with shoulders in line with barbell at the top of the deadlift.
  • No Sumo Deadlift allowed, feet may not be wider than the shoulders.
  • For the complex, whichever partner begins the rep of the complex, they must complete that rep for it to count.
  • For T2B feet must pass plane of bar at the bottom, and both touch the bar in between hands simultaneously at the top.
  • For Pull-Up, arms must be fully extended at the bottom, and entire chin must pass the plane of the bar at the top.
  • For C2B, arms must be fully extended at the bottom, and chest must physically touch the bar at the top, anywhere below the collar bone.
  • For V-Up, arms and legs must be fully extended at the bottom, but do not have to touch the ground.  It is ok if they do.
  • At the top of the V-Up, you must touch your hands to your feet.
  • For the Push-Up, arms must be fully extended at the top of the rep, and the chest must touch the ground at the bottom. Roll-Ups are OK.

WOD 2: “Reflection” (15 MIN CAP)

MIRROR CHIPPER:

60 WALL BALL (20/14#) (10/9’) (14/10#) (10/9’)
50 BURPEE PLATE JUMP (45/25#)
40 ALT DB SNATCH (50/35#) (35/25#)
30 SANDBAG OVER SHOULDER (85# SANDBAG/50# SLAM BALL) (50/35# SLAM BALL)
20 THRUSTERS (95/65#) (65/45#)
400M BEAR HUG SANDBAG CARRY (135/95#) (200M 95#)

Rules & Standards:

  •  Partners must work simultaneously except for the the sand bag carry.
  • You do not have to move perfectly in synch, but no partner may begin the next rep until their partner has finished the same rep.
  • For the Wall Ball your hip crease must pass below the top of your knee at the bottom, and the wall ball must make contact with the wall at the appropriate height for the rep to count.
  • For Burpee Plate Jumps you will begin facing the plate on the ground in front of you.  You must drop to the ground and your chest makes contact with the ground.  You must then jump or step onto your plate and your hips must be open all the way to complete the rep.
  • DB Snatches must go from the ground to overhead, with both your arm locked out and your hip and knee aligned.
  • At the bottom, only one head of the db must touch.
  • You may switch hands at any point after you reach the top of the completed rep.
  • Sandbag Over Shoulder may go from the ground to over the shoulder in any manner, as long as it passes over the top of the shoulder, and not around the side.
  • You may alternate shoulders or use the same shoulder every time.
  • Hips must be fully extended as the sandbag goes over the shoulder.
  • For Thrusters your hip crease must pass below theSIgn top of your knee at the bottom, and your arms must reach full lock out with hips & knees at full extension to complete the rep.
  • Barbell must remain in the frontal plane during all thrusters.  You may not rest the bar in the back rack.
  • For Bear Hug Sandbag Carry, you may not carry the bag with your hands under the bag.  You must have your hands on the frontal plane of the bag.
  • You may walk or run with the sandbag.
  • For 400m course athletes will travel from the roll-up door to the sidewalk and back.  Each length from door to sidewalk is 25m and will count as one rep.
  • Partners may switch at any time that a 25m length is completed.

Heat times for WOD 1/2? When will this be released?


Sign-up ends THIS SATURDAY, July 15.  At that point heat times and lane assignments will be made.  All heat times & lane assignments will come out on this Sunday, July 16 here in the blog.


Special Training Session:


Remember there is NO specialty class this Saturday at 10am-11:30am and instead we will have an extended Open Gym. This will be a time that I will be onsite to help answer your questions and offer guidance so you can all practice the RITB WODs.

…who knows, I might even throw some double top secret strategy tips your way.
It’s your time!  Come in, practice, strategize with your partner and set your plan.

Schedule this Weekend:

Saturday @ 9am: CrossFit Kids
Saturday @ 9am: Shred Sesh
Saturday @ 10am: RITB Open Gym Training
Saturday @ 11:30-1:30: Open Gym
Sunday @ 10am: Energizer Long WOD

Hey everybody!  I’ve received a few questions about the standards, rules, and general layout of our Rumble in the Box that is here NEXT SATURDAY! If anything is not answered below, please email me! dan@crossfithighvoltage.com

Movement Standards? Rules?


WOD 1: “Gym-nasty”

10 MIN AMRAP:

10 CAL ASSAULT BIKE
10 BOX JUMPS (30/24”) (24/20” STEP-UP)
10 DEADLIFT (225/155#) (165/115#)
2 REPS of COMPLEX: 2 T2B + 2 PULL-UP + 2 C2B (V-UP + PUSH-UP + PULL-UP)

*each round: +1 reps of complex

*complex must be unbroken

Rules & Standards:

  • Partners may switch work whenever they want during bike, box jump, & deadlift.
  • Whichever partner finishes the bike, may not begin the box jumps.
  • RX must jump onto box, but step down is permitted.
  • Box jumps must have both feet leave the ground at the same time.
  • Hips must be fully open when standing on top of the box.
  • Deadlift cannot be bounced off the ground, but touch & go is ok.
  • Hips must be fully open, with shoulders in line with barbell at the top of the deadlift.
  • No Sumo Deadlift allowed, feet may not be wider than the shoulders.
  • For the complex, whichever partner begins the rep of the complex, they must complete that rep for it to count.
  • For T2B feet must pass plane of bar at the bottom, and both touch the bar in between hands simultaneously at the top.
  • For Pull-Up, arms must be fully extended at the bottom, and entire chin must pass the plane of the bar at the top.
  • For C2B, arms must be fully extended at the bottom, and chest must physically touch the bar at the top, anywhere below the collar bone.
  • For V-Up, arms and legs must be fully extended at the bottom, but do not have to touch the ground.  It is ok if they do.
  • At the top of the V-Up, you must touch your hands to your feet.
  • For the Push-Up, arms must be fully extended at the top of the rep, and the chest must touch the ground at the bottom. Roll-Ups are OK.

WOD 2: “Reflection” (15 MIN CAP)

MIRROR CHIPPER:

60 WALL BALL (20/14#) (10/9’) (14/10#) (10/9’)
50 BURPEE PLATE JUMP (45/25#)
40 ALT DB SNATCH (50/35#) (35/25#)
30 SANDBAG OVER SHOULDER (85# SANDBAG/50# SLAM BALL) (50/35# SLAM BALL)
20 THRUSTERS (95/65#) (65/45#)
400M BEAR HUG SANDBAG CARRY (135/95#) (200M 95#)

Rules & Standards:

  •  Partners must work simultaneously except for the the sand bag carry.
  • You do not have to move perfectly in synch, but no partner may begin the next rep until their partner has finished the same rep.
  • For the Wall Ball your hip crease must pass below the top of your knee at the bottom, and the wall ball must make contact with the wall at the appropriate height for the rep to count.
  • For Burpee Plate Jumps you will begin facing the plate on the ground in front of you.  You must drop to the ground and your chest makes contact with the ground.  You must then jump or step onto your plate and your hips must be open all the way to complete the rep.
  • DB Snatches must go from the ground to overhead, with both your arm locked out and your hip and knee aligned.
  • At the bottom, only one head of the db must touch.
  • You may switch hands at any point after you reach the top of the completed rep.
  • Sandbag Over Shoulder may go from the ground to over the shoulder in any manner, as long as it passes over the top of the shoulder, and not around the side.
  • You may alternate shoulders or use the same shoulder every time.
  • Hips must be fully extended as the sandbag goes over the shoulder.
  • For Thrusters your hip crease must pass below the top of your knee at the bottom, and your arms must reach full lock out with hips & knees at full extension to complete the rep.
  • Barbell must remain in the frontal plane during all thrusters.  You may not rest the bar in the back rack.
  • For Bear Hug Sandbag Carry, you may not carry the bag with your hands under the bag.  You must have your hands on the frontal plane of the bag.
  • You may walk or run with the sandbag.
  • For 400m course athletes will travel from the roll-up door to the sidewalk and back.  Each length from door to sidewalk is 25m and will count as one rep.
  • Partners may switch at any time that a 25m length is completed.

Heat times for WOD 1/2? When will this be released?


Sign-up ends THIS SATURDAY, July 15.  At that point heat times and lane assignments will be made.  All heat times & lane assignments will come out on this Sunday, July 16 here in the blog.


Special Training Session:


Remember there is NO specialty class this Saturday at 10am-11:30am and instead we will have an extended Open Gym. This will be a time that I will be onsite to help answer your questions and offer guidance so you can all practice the RITB WODs.

…who knows, I might even throw some double top secret strategy tips your way.
It’s your time!  Come in, practice, strategize with your partner and set your plan.

Schedule this Weekend:


Saturday @ 9am: CrossFit Kids
Saturday @ 9am: Shred Sesh
Saturday @ 10am: RITB Open Gym Training
Saturday @ 11:30-1:30: Open Gym
Sunday @ 10am: Energizer Long WOD

Hey everybody!  I’ve received a few questions about the standards, rules, and general layout of our Rumble in the Box that is here NEXT SATURDAY! If anything is not answered below, please email me! dan@crossfithighvoltage.com

Movement Standards? Rules?


WOD 1: “Gym-nasty”

10 MIN AMRAP:

10 CAL ASSAULT BIKE
10 BOX JUMPS (30/24”) (24/20” STEP-UP)
10 DEADLIFT (225/155#) (165/115#)
2 REPS of COMPLEX: 2 T2B + 2 PULL-UP + 2 C2B (V-UP + PUSH-UP + PULL-UP)

*each round: +1 reps of complex

*complex must be unbroken

Rules & Standards:

  • Partners may switch work whenever they want during bike, box jump, & deadlift.
  • Whichever partner finishes the bike, may not begin the box jumps.
  • RX must jump onto box, but step down is permitted.
  • Box jumps must have both feet leave the ground at the same time.
  • Hips must be fully open when standing on top of the box.
  • Deadlift cannot be bounced off the ground, but touch & go is ok.
  • Hips must be fully open, with shoulders in line with barbell at the top of the deadlift.
  • No Sumo Deadlift allowed, feet may not be wider than the shoulders.
  • For the complex, whichever partner begins the rep of the complex, they must complete that rep for it to count.
  • For T2B feet must pass plane of bar at the bottom, and both touch the bar in between hands simultaneously at the top.
  • For Pull-Up, arms must be fully extended at the bottom, and entire chin must pass the plane of the bar at the top.
  • For C2B, arms must be fully extended at the bottom, and chest must physically touch the bar at the top, anywhere below the collar bone.
  • For V-Up, arms and legs must be fully extended at the bottom, but do not have to touch the ground.  It is ok if they do.
  • At the top of the V-Up, you must touch your hands to your feet.
  • For the Push-Up, arms must be fully extended at the top of the rep, and the chest must touch the ground at the bottom. Roll-Ups are OK.

WOD 2: “Reflection” (15 MIN CAP)

MIRROR CHIPPER:

60 WALL BALL (20/14#) (10/9’) (14/10#) (10/9’)
50 BURPEE PLATE JUMP (45/25#)
40 ALT DB SNATCH (50/35#) (35/25#)
30 SANDBAG OVER SHOULDER (85# SANDBAG/50# SLAM BALL) (50/35# SLAM BALL)
20 THRUSTERS (95/65#) (65/45#)
400M BEAR HUG SANDBAG CARRY (135/95#) (200M 95#)

Rules & Standards:

  •  Partners must work simultaneously except for the the sand bag carry.
  • You do not have to move perfectly in synch, but no partner may begin the next rep until their partner has finished the same rep.
  • For the Wall Ball your hip crease must pass below the top of your knee at the bottom, and the wall ball must make contact with the wall at the appropriate height for the rep to count.
  • For Burpee Plate Jumps you will begin facing the plate on the ground in front of you.  You must drop to the ground and your chest makes contact with the ground.  You must then jump or step onto your plate and your hips must be open all the way to complete the rep.
  • DB Snatches must go from the ground to overhead, with both your arm locked out and your hip and knee aligned.
  • At the bottom, only one head of the db must touch.
  • You may switch hands at any point after you reach the top of the completed rep.
  • Sandbag Over Shoulder may go from the ground to over the shoulder in any manner, as long as it passes over the top of the shoulder, and not around the side.
  • You may alternate shoulders or use the same shoulder every time.
  • Hips must be fully extended as the sandbag goes over the shoulder.
  • For Thrusters your hip crease must pass below theSIgn top of your knee at the bottom, and your arms must reach full lock out with hips & knees at full extension to complete the rep.
  • Barbell must remain in the frontal plane during all thrusters.  You may not rest the bar in the back rack.
  • For Bear Hug Sandbag Carry, you may not carry the bag with your hands under the bag.  You must have your hands on the frontal plane of the bag.
  • You may walk or run with the sandbag.
  • For 400m course athletes will travel from the roll-up door to the sidewalk and back.  Each length from door to sidewalk is 25m and will count as one rep.
  • Partners may switch at any time that a 25m length is completed.

Heat times for WOD 1/2? When will this be released?


Sign-up ends THIS SATURDAY, July 15.  At that point heat times and lane assignments will be made.  All heat times & lane assignments will come out on this Sunday, July 16 here in the blog.


Special Training Session:


Remember there is NO specialty class this Saturday at 10am-11:30am and instead we will have an extended Open Gym. This will be a time that I will be onsite to help answer your questions and offer guidance so you can all practice the RITB WODs.

…who knows, I might even throw some double top secret strategy tips your way.
It’s your time!  Come in, practice, strategize with your partner and set your plan.

Schedule this Weekend:

Saturday @ 9am: CrossFit Kids
Saturday @ 9am: Shred Sesh
Saturday @ 10am: RITB Open Gym Training
Saturday @ 11:30-1:30: Open Gym
Sunday @ 10am: Energizer Long WOD

We all know the story of the Wizard of OZ, so I don’t need to recap it here.  The reason I named this blog after the Wizard of Oz is because I want to talk about somebody at our gym who shares something in common.

At the end of the well-known classic, we find out that all along there was a person behind the scenes that was “pulling the strings” to create the great and powerful OZ and all of the greatness that accompanied it.

Our first in house throw down in over 3 years is this coming Saturday, and there is somebody who has been working really hard behind the curtain for months to make sure it all goes off without a hitch.

In addition to the endless administrative & logistics work, the WODs have to be programmed & tested, adjusted, and re-tested.  Designs have to be made, logos have to be formatted, t-shirts have to get printed.  It’s a group effort, but there is always a captain.

I’ll get to that special shout-out at the end.

One of the hardest parts is getting sponsors.  These are all the companies that provide all the awesome prizes you will all be competing for.

We all know the podium finishers get awesome swag, but it’s important to recognize those that put themselves out there to participate too.

So what can you all expect from Rumble in the Box?

1st Place RX Division:

  • Bio Health Supplement pack
  • No Limits Sports Apparel Men’s t-shirt, women’s tank, women’s sweats, & $20 voucher
  • FREE US Cryotherapy sessions
  • Wrist Wraps
  • Jump Ropes
  • Lacrosse Balls
  • New Balance Discount Vouchers

2nd Place RX Division:

  • Powerdot 20% off
  • Sportkini 15% off
  • No Limits Sports Apparel Men’s t-shirt & women’s pants
  • FREE US Cryotherapy sessions
  • Wrist-Wraps
  • Lacrosse Balls

1st Place Scaled:

  • Bio Health Neurocel & Sleep-Aid
  • No Limits Sports Apparel wrist wraps
  • No Limits Sports Apparel $20 voucher
  • Powerdot 20% off
  • FREE US Cryotherapy sessions

2nd Place Scaled:

  • Powerdot 20% off
  • Sportkini 15% off
  • FREE US Cryotherapy sessions
  • Wrist Wraps
  • Lacrosse Balls

ALL Competitors, ALL Divisions:

  • FREE bag
  • Powerdot coupon
  • Sportkini coupon

You want more?  We have a few more tricks up our sleeves, but those are a secret for now.

But, let’s not forget:

MEDALS for 1st, 2nd, & 3rd place in both RX & Scaled Division

Also one of the coolest things, we’ll have is a Professional Sports Photographer there.  He will be shooting the entire event for us, but in addition:

Every competitor in every division gets individual athlete portraits!

WOW!  That’s a lot of stuff you’ll be going home with, AND you’ll have that awesome new Facebook profile photo glamour shot to prove you were there.

Don’t forget that we’ll also have DJ Ben from all of our annual FNL events there to spin the tunes, PLUS we have SoCal Photo Booths on hand for you all to get those candids to commemorate the day.

OK, so back to that shout-out.  The person who’s idea this whole thing was in the first place, and the one who has driven this ship, gotten EVERY sponsor and EVERY prize, and quite frankly busted her hump to make this happen?

Ray Johnston!

She’s CFHV’s RITB “wizard” and she deserves major love and recognition.  I know I’ve had a couple blog posts about her many contributions, but hopefully you all now really get the scope of what an undertaking this has been!

Make sure when you see her you give her a “yeah buddy”, a high five, a head knod, or any other way of saying thank you.

It’s going to be an amazing day, and you all are going to have a TON of fun.  Not to mention your friends and family will get to see how hard you’ve all worked and what  bad-asses you are.

SCHEDULE OF THE DAY:

**Heat & lane assignments will be released THIS TUESDAY!**

9:00am: sign-in and sign-up for floater begins

The floater, named “Escalator” can be completed any time from 9:45am – 2:00pm. Teams will choose and sign-up for what time they want to do it.

“Gym-nasty”:

9:30am – 9:45am: WOD 1 athlete briefing

9:45am – 9:55am: Heat 1

9:55am – 10:00am: transition

10:00am – 10:10am: Heat 2

10:10am – 10:15am: transition

10:15am – 10:25am: Heat 3

10:25am – 10:30am: transition

10:30am – 10:40am: Heat 4

10:40am – 10:45am: transition

10:45am – 10:55am: Heat 5

10:55am – 11:00am: transition

11:00am – 11:10am: Heat 6

11:10am – 11:45am: transition & set-up WOD 2

“Reflection”:

11:45am – 12:00pm: WOD 2 athlete briefing

12:00pm – 12:15pm: Heat 1

12:15pm – 12:20pm: transition

12:20pm – 12:35pm: Heat 2

12:35pm – 12:40pm: transition

12:40pm – 12:55pm: Heat 3

12:55pm – 1:00pm: transition

1:00pm – 1:15pm: Heat 4

1:15pm – 1:20pm: transition

1:20pm – 1:35pm: Heat 5

1:35pm – 1:40pm: transition

1:40pm – 1:55pm: Heat 6

1:55pm – 2:15pm: clean-up & tabulate final rankings

2:15pm: Podium!