The Mom's Comp is approaching fast, we are having it a couple weeks early this year, Saturday October 20th.  Every year our moms and moms from CrossFit gyms all over come and compete at CrossFit Legitimus.  All CFL Mom's should sign up to compete, the workouts are kept simple, tough and hard but doable for all.  This will be the 8th year that we've had the Mom's Comp and every year we walk away from it feeling inspired and motivated by moms from many different places.  Please register yourself as soon as possible if you are a mom!  These WODs are made for you, made by you, that we do in our gym all the time.  You will have fun no matter what!  We also need volunteers and judges.  Please use the link below to purchase your ticket to compete or to sign up to be a volunteer or judge.  
http://crossfitlegitimussannualmomscomp2018.wodifyarena.com
​

We have a lot of exciting things happening this month at CrossFit Legitimus!
We have 2 guest coaches coming in to run specialty classes during the month of September and early October.  
Hadley and Andrea will be holding Advance Gymnastics classes on Friday's @ 6:30pm, come get Gymnasty!!   Please note the following dates and minimum skills to attend each class:

• September 7th: Butterfly Pull-Ups and Rope Climbs

           ** Must Have 5 Kipping Pull-Ups to Attend **

• September 14th: Bar Muscle Ups and Ring Muscle Ups

           ** Must have Kipping Chest to Bar Pull-Ups and Ring Dips to Attend **

• September 28th: Handstand Push-Ups and Toes to Bar

           ** Must be Able to Kick Upside Down Against the Wall **
Coach Rachael Colacino from Rachael's Runners will be coaching the 5:30 pm class on the following Monday's:

• September 10th, September 17th, September 24th and October 1st.  

Coach Rachael Colacino will be offering an Endurance class.  The class will be one hour and will include run technique as well as an endurance WOD.  Come prepared to work!

• All members are welcome, there are no minimum skills needed to attend.

​On Thursday September 6th @ 5:30pm "The Running Group with No Name" will be holding their Kick Off Party @ CrossFit Legitimus.  Fleet Feet, PT Cindy and Coach Jenny from CFL will each have a short presentation!  All are welcome, you do not need to be a member of CrossFit Legitimus to come to the Kick Off Party or to participate in the running Group.

Legitimus, here is the 3rd WOD.  You will all do great and will have a great time!
WOD #3: “The Ice Pick”
For Time: 
Partner Row 1000 meters (may split however the team wants)
Then 5 Rounds:    
6 Clean and Jerks 65lb/95lb (full squat clean)
6 Bar over Burpees 
12 Dumbbell Snatches 30lb/50lb
The teams may split these movements each round however they want but each partner must do at least 1 of each movement each round.  Clean and Jerk Standard: Full squat clean below parallel, jerk may be split or push, must lock out and show control for rep to count.  Burpee Standard: Chest must touch the floor each rep. Bar Jump Over Standard: 2 footed jump and 2 footed landing.  Dumbbell Snatch Standard: Must start at the floor and lock out overhead to count the rep, alternate hands each rep, both sides of DB must touch the floor between reps.


​

Legitimus, this is a super fun, friendly in house competition.  Have fun with it. Each team will complete 3 WOD's. The top 5 Female teams and the top 5 Male teams will compete in a 4th and final WOD to determine the winner. Choose a same gender partner to team up with and register at https://www.eventbrite.com/e/snowball-fight-tickets-41979151773
Here are the first 2 WODS:
WOD #1: “The Defroster”
AMRAP 8 Minutes (tag team style)    
8 Bumper Burpees 25lb/45lb    
8 Box Jumps 20”/24”

Partner #1 completes a round, tags partner #2 and partner #2 completes a round. The partner not working must hold a plank, if the partner comes out of the plank the working partner must stop. Bumper burpee standard: Chest must touch the plate and the plate must lock out overhead for the rep to count.  Box jump standard: Two feet on the box, hips must open for the rep to count.


WOD #2: “Snowballs Deep”
AMRAP 5 Minutes    
10 Wallballs 12lb/14lb
Overhead Lunges 25lb/45lb

Partner #1 does 10 wallballs while partner #2 does overhead lunges, then switch.  Your score is the total of lunges.  Wallball standard: below parallel and ball must touch the wall on or above the black line for women and the silver line for men.  Lunge Standard:  Plate must be locked out overhead and knee must touch the ground for rep to count.  

Stay tuned for WOD #3.........

On Saturday November 4th we will be doing the WOD "B Strong" in honor of Brandon at the 8am class. The number 26 represents the Sochacki Family lucky number.  Please join us in support of Brandon and the Sochacki family.
"B Strong"
Run 1 mile
3 rounds:
26 Pull-Ups
26 Push Ups
26 KBS
26 Burpees
26 Double Unders
Run 1 Mile