Register to Compete Here!
It’s ALL about the LADIES!!
Femme Fatale is an all female fitness Throw Down that will be held at SinCity CrossFit November 8th! This will be the first ALL female INDIVIDUAL competition in Vegas! There will be two divisions, Elite and RX’d. Check out our event page for information regarding athlete registration, WODS, sponsors, prizes, etc!
We are looking for volunteers for the event! If you would like to volunteer click here and add your name to the list!
Check below for workout updates!
Make sure and check out our sponsors!
Red Rock Running Co.: http://redrockrunningcompany.
inov-8: http://www.inov-8.com/New/
WOD Repair Lotion: http://www.wodrepairlotion.
The Natural Grip http://www.thenaturalgrip.com/
Proof Eyewear http://www.iwantproof.com
King Kong Apparel www.kingkongapparel.com/
Relentless Jeans http://Www.relentlessjeans.com/
lululemon http://lululemon.com/
Bolder Band Headbands http://BBolder.com/
fashletics http://www.fashletics.com/
BlenderBottle http://www.blenderbottle.com/
Mechanix Wear http://www.mechanix.com/
T Bands http://www.TBANDSUSA.com/
The Sox Box http://www.thesoxbox.com/
RX SmartGear http://www.rxsmartgear.com/
Keene Athletics http://www.keeneathletics.com/
WOD 1
– “Bottoms Up”
3 rounds for time of:
400m run
21 kb swings, 53/35lbs
12 handstand pushups /4 wall climbs
(15 minute time cap)
WOD 2
Elite:
1 rep max clean and jerk
max rep muscle ups
Time cap = 5 minutes
Score=heaviest weight lifted+3lb per muscle up
Rx:
1 rep max clean and jerk
max rep chest to bar pullups
Time cap = 5 minutes
Score=heaviest weight lifted + 1lb per chest to bar pullup
Wod 3
As many reps as possible in 10 minutes in the following rep scheme:
10-9-8-7-6-5-4-3-2-1
-squat snatch, 65/45lbs
-box jumps, 30 / 24″
-knees to elbows / toes to bar
-pistols / air squats
*1 rope climb, 15′
Score = total reps.
*only elite division will require rope climb
-Each round the reps decrease by 1 rep