Join the Challenge: “Give Back With The Girls” Gauntlet!

Friday November 28th 9am-11am

On Black Friday, we’ll be taking on a gauntlet of classic CrossFit “girl” workouts and raising money for City Harvest!

The Girls Gauntlet consists of five 6-minute workouts, each inspired by a different CrossFit “girl”: Jackie, Barbara, Ingrid/Grettel, Nancy, and Karen. Between each workout you’ll have 2 minutes to rest and transition.

What to Expect

• A range of scaling options (men's / women's Rx and scaled, plus a beginner option)

• Community bonding and fun times!

• Direct impact to reduce food insecurity in NYC

Heat Times

Once you're registered we'll send you a link to sign up for a heat time. We will be starting a heat every 8 mins from 9am to 11am (and will add more heats if those ones fill up.)

The Workout

Each station will be for time, with a time cap of 6 minutes. You'll have 2 minutes to rest and transition between stations.

STATION 1: Jackie's House"

• 1000m Row | Beginner: 600m Row

• 50 Thrusters 45/35 | Beginner: 35/25

STATION 2: “Barbara’s House"

• 20 Pull-Ups | Beginner: Ring Rows

• 30 Push-Ups | Beginner: Elevated Push-Ups

• 40 Abmat Sit-Ups

• 50 Air Squats

STATION 3: "Ingrid and Grettel's House"

3 Rounds:

• 5 Power Snatch 135/95 | Scaled 95/65 | Beginner 45/35

• 5 Lateral Burpees

• 5 Clean and Jerk 135/95 | Scaled 95/65 | Beginner 45/35

• 5 Lateral Burpees

STATION 4: "Nancy's House"

2 Rounds:

• 400m Run | Beginner 200m

• 15 Overhead Squats, 95/65 | Scaled 65/45 | Beginner 35/25

STATION 5: “Karen's House"

• 50 Wall Balls, 20/14 | Scaled 14/10 | Beginner 10/6

Please note: in case of inclement weather, we will remove station 4 (“Nancy”) and complete 4 total stations instead of 5. It is forecast to be chilly but sunny so far though!

Questions?

E-mail sam@crossfitvirtuosity.com!