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CrossFit Aiken

14 Enterprise Ave

Suite 100

Aiken, SC 29803

 

803-646-7548 or 720-261-6381

crossfitaiken@gmail.com

 

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Police and Fire Games

Police and Fire Games benefits Aiken Department of Public Safety’s Police Athletic League (ADPS PAL). This is a non-profit organization that provides athletic and recreational activities to children who may not qualify for standard athletic programs because of various environmental issues. All children who live in the Aiken community are eligible to participate.

4th Annual Police and Fire Games

Saturday, July 18, 2015

Check in: Starts at 7:30am

Event Starts at 8:30am

Cost: $60.00 total per team 

Event Registration: http://mkt.com/CFA-Store/police-and-fire-games-registration

 

Charity CrossFit Event

RX or Scaled Teams of Two: Teams can be comprised of two males, a male and a female, or two females. The workouts were developed on an even playing field for both men and women, so we will not be dividing divisions based on gender. RX and Scaled divisions will have male teams, coed teams, and female teams competing against each other. 

Workout 1:

RX Division: AMRAP in 8 minutes: 

1 Rope Climb 

40 Ft. Sprint 

10 Wall-Ball (30/20) to a (10/9) Ft. target 

40 Ft. Sprint 

 

Scaled Division: AMRAP in 8 minutes: 

1 Rope Climb or 5 Pulls to Standing 

40 Ft. Sprint 

10 Wall-Ball (20/14) to a (10/9) Ft. target 

40 Ft. Sprint 

 

This WOD is a relay race.  Teams will begin behind a start/finish line. On the call of 3,2,1, Go, teammate A will climb a 15 foot rope, sprint 40 ft. to the wall-ball area, complete 10 wall-balls, then sprint 40 ft. back.  Once teammate A crosses the finish line, teammate B will perform the same tasks.  All competitors will begin the rope climb seated on the ground, pull themselves to standing, and then complete the rope climb.  The team's score will be the total number of repetitions completed within 8 minutes.  

 

Workout 2:

RX Division: AMRAP in 10 Minutes:

4 Squat Cleans (185/125)

8 Handstand Push-ups

 

Scaled Division: AMRAP in 10 minutes:

4 Squat Cleans (115/75)

8 Dumbbell Push Presses (40/30)

Teammates are allowed to break up the work however they choose, but only one athlete may be working at any given time. Competitors may power clean the bar then perform a front squat if there is a mobility issue.  The men will perform the handstand push-ups with their hands on 45 lb bumper plates (approximately 3.5" thick), with an AbMat underneath their head.  Women will perform the handstand push-ups with their hands on 25 lb bumper plates (2" thick) and an AbMat underneath their head.  Kipping is permitted, but the feet must stay within the hands when the athlete's elbows are locked.  The team's score will be the total number of repetitions completed. 

 

Workout 3:

RX Division: In 15 minutes, travel as far up the ladder as possible:

5 Thrusters (135/95)

5 Eye-level Kettlebell Swings (70/44)

5 Burpees over a box (30/24)

10 Thrusters

10 Eye-level Kettlebell Swings

10 Burpees over a box

15 Thrusters

15 Eye-level Kettlebell Swings

15 Burpees over a box

 ... and so on and so forth

 

Scaled Division: In 15 minutes, travel as far up the ladder as possible:

5 Thrusters (95/65)

5 Eye-level Kettlebell Swings (53/35)

5 Burpees over a box (24/20)

10 Thrusters

10 Eye-level Kettlebell Swings

10 Burpees over a box

15 Thrusters

15 Eye-level Kettlebell Swings

15 Burpees over a box

... and so on and so forth

Teammates may break up the work however they choose, but only one athlete may be working at any given time. Teams will continue to climb the ladder as far as possible until time is called. RX competitors must jump on the box while performing burpees over the box, but scaled competitors may step up OR jump, but both feet must touch the top of the box.  IMPORTANT NOTE: The kettlebell cannot be set on the ground or any object (including the box) during the entire duration of the workout.  It must remain in a competitor's hand or hands while they remain standing (setting it on the feet or knees is not allowed), or it may be held in the front rack position with one or both hands. If the kettlebell is set down, both teammates must perform 20 hand-release push-ups as a penalty before they are permitted to continue the workout. The team's score will be the total number of repetitions completed. 

 

Volunteering:

Each volunteer will receive an event t-shirt for helping out at CFA’s Police and Fire Games. We ask that all volunteers arrive at 7:30am. 
To secure your spot, please email: crossfitaiken@gmail.com with your contact information and shirt size (unisex t-shirts). Thank you for your help and participation.

Support Aiken: Sponsorship



We hope that CrossFit Aiken’s event, Police and Fire Games, will not only bring awareness for health and fitness in the community, but also the support of Aiken Department of Public Safety’s Police Activities League (ADPS PAL). CFA will be donating a majority of the proceeds to this non-profit organization.



Looking to get involved? CrossFit Aiken has a sponsorship available to anyone interested. Your donation of $75.00 will result in your business logo being advertised on the event shirt, as well as a thank you banner displayed at the event.