• OUR 2013 IN-BOX SUMMER CHALLENGE…
  • We will be commencing our In-Box Summer Challenges. This will be a Performance Challenge with Winners & Prizes for the following categories:
  • 1) Absolute King
  • 2) Absolute Queen
  • 3) Most Improved Male &
  • 4) Most Improved Female
  • Entry Fee = R40 per person (NB – those who officially enter the 2 events below – Rxit Summer Challenge and the “FiCT” Qualifier will be waived their fee due to the costs of officially entering those events! To Register Email us on – info@crossfiteastlondon.co.za
  • The challenge will commence 28 October and will run for 5-6 weeks.
  • We will use in part, 2 Nationally Run events to assist with the evaluation & testing for our In-Box Summer Challenge.
  • They are:
  • 1) The Rxit Summer series – this event is similar in nature to the CrossFit Open and will involve the whole of SA community. Read more at the following link…http://www.rxit.co.za/Content/RxIt%20Summer%20Series.aspx
  • It has 2 categories – scaled and Rx’ed. For our In-Box Summer Challenge event (the absolute king/queen must enter the Rx’ed category)
  • NB – Rxit – Register at http://www.rxit.co.za/entries/entry.aspx?id=1
  • Entry Fee – R400
  • 2) “Fittest in Cape Town” – This year you will need to qualify for FiCT in much the same way as for the CrossFit Regionals. Events will also be used for testing purposes (for our In-Box Summer Challenge) as well as for qualification to this event in 2014.
  • Full details & costs of signing up are here: http://www.fittestincapetown.co.za/wp-content/uploads/2013/10/FICT-QUALIFICATION-OPEN-NOW.pdf
  • Register online at: http://www.fittestincapetown.co.za/register/
  • Entry fee – R100 Individual & R300 Team
  • Trigger/Warm-up/Mobilise/Activate
  • 1.1) “Isabel” – 30 Snatches (61 kg/43 kg) for time.
  • Score = Time
  • 5 min of rest
  • 1.2) Power “Isabel” – 30 Power Snatches (61 kg/43 kg) for time.
  • Score = Time
  • then…
  • 2) Complete 3-3-3-3-3 of the following complex:
  • 1 Power clean
  • Move from Front rack to rear rack
  • 1 Snatch Push Press
  • 1 OHS
  • Score = Load
  • UWS Athletes:
  • 1 x Max Reps Kipping Pull-up’s
  • 1 min rest
  • 1 x Max Reps HSPU’s
  • Record reps for each movement, total reps & elapsed time
  • Cool-down/Trigger Ball/Foam Roll/Stretch