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“Thin Ice” + “Frost Squat” (Workout 1 + 2)

AMRAP 2 minutes for max calories on rower
AMRAP 3 minutes Front Squats @ 155/105 ( scaled – 95/65)
AMRAP 2 minutes for max calories on rower

Total calories rowed will be the score for Workout 1
Total reps on the Front Squat will be the score for Workout 2

Standards/rules:

There will be no transition breaks. Athletes may start on the rower, but may not touch the handle until the clock begins. Damper is set to 5, and cannot be changed. Once the original 2 minutes finishes, the time for the front squats begins immediately. When the 3 minutes for the squats finishes, the time for the rower begins immediately.  The computer …

We’re about a week out and it’s getting cold again. Hopefully it won’t be as warm as Wednesday or we may have to consider changing the name of this event! A full event itinerary will be posted early this week along with directions.

Note: The 7 Train does not run during the weekends. If this is what you plan on using, start planning alternative methods of transportation.

Also, parking is tricky around here. There is a garage near by, but aside from that, expect typical NYC parking trouble.

Food: We’re expecting a food truck along with some vendors selling bars/shakes. There is a variety of restaurants and areas to eat from along Vernon Blvd as well as a high end supermarket (expensive, but quality food …

Register here !

Hey folks,

I’ve been getting quite a bit of emails asking if it’s possible to still register for the event. We have reached our athlete cap, however, I’m going to open up registration on Wednesday, 9pm, one last time. It will close once we reach 80 athletes, or by Thursday night. There will be an additional 10 spots so if you’re really keen on competing, make sure you’re online and ready to register.

8am – athlete registration
830am – workout standards announced
9am- workout 1 begins
2-3pm – final workout ends
3-5pm – winners announced + post event party

Only 6 spots until registration closes!

How are you going to prepare for the cold?

Some helpful tips!

Layer up! A hat goes a long way Bring a change of clothes Mittens and gloves keep the hands warm between workouts Practice jumping jacks

If you’ve already registered, please email me at ron@crossfitlic.com stating your shirt size and if you’re planning on competing Rx or scaled.

Workout “Hint” – Bring your own jump rope….

The volunteer effort is critical to the success of any CrossFit competition. Help us give the competitors the world-class event they deserve. Fill out the form here.