Fit Fest 2021 Benefitting VCAS
About This Competition
Fit Fest is back benefitting Veteran Companion Animal Services!
- 3 back-to-back-to-back workouts crammed into one hour.
- Male/Female pairs can sign up in three divisions:
- Participate (Friday evening, scale and modify as needed, just like a CrossFit class)
- Intermediate (Saturday morning, scaled standards)
- Advanced (Saturday afternoon, RX standards)
- Shirts for all, prizes for Intermediate and Advanced division winners
- After party and prizes at The Food Truck Depot (weather permitting).
Be sure to like, follow, and share our event through Competition Corner as well as Facebook and Instagram!
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No refunds will be issued once registration is complete. Substitutions are allowed until 10/21 but must be changed in CompetitionCorner or sent to doug@delawarefitfactory.com for waiver and liability purposes.
Workout information will be released soon, but know that the 3rd workout will include a movement and standard that will be announced on-site.
Contact doug@delawarefitfactory.com with any questions.
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The mission of Veteran Companion Animal Services (VCAS) is to enrich the lives of veterans, military families, and dogs through the many benefits of the human-animal bond. Through various programs including dog placement and dog training, their focus is to make sure Veterans who need a dog, get a dog, and those who already have a dog can apply for training classes.
For more information, visit https://www.vcascharity.org/
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | We Swiped Right (GCSF) | 14 |
| 2 | The Cereal Killers | 26 |
| 3 | Tyrannosaurus Flex | 28 |
| 4 | We're stronger at 5am | 31 |
| 5 | Just give me a beer | 32 |
| # | Athlete | Points |
|---|---|---|
| 1 | Booty & The Beast | 10 |
| 2 | Happy & Grumpy | 16 |
| 3 | Don’t Blow the WOD | 19 |
| 4 | Team Shortstack | 24 |
| # | Athlete | Points |
|---|---|---|
| 1 | Pure function CrossFit | 14 |
| 2 | Soul Removers | 17 |
| 3 | Purple Dragon Unicorns | 29 |
| 4 | Abs by Donuts. | 31 |
| 5 | Delaware Fitness Fanatics | 38 |
Workouts
21.1 will include 2 scores inside of an 8:00 clock.
21.1A is for time.
5 Rounds
5 Synchronized Deadlifts
20 Alternating Wall Balls
21.1B is for reps.
After 21.1A with the time remaining on the 8:00 clock complete as many synchronized lateral burpees over the barbell as possible.
21.1A Standards
DEADLIFTS
Int: 135/95
Adv: 185/135
*Both athletes must have hips and knees fully extended at the same time for the rep to count.
WALL BALLS
Int: 14 pound to 9 foot line
Adv: 20 pound to 9 foot line
*Athletes must throw back and forth, alternating for 20 reps. Final rep is complete when ball touches the wall. Each rep must START with a squat!
BURPEES
Intermediate division may step over the barbell. Advanced division MUST jump with a two foot takeoff. Chest and thighs must be on the floor for both athletes at the start of the rep. Rep is completed when both both feet for both athletes land on the other side of the barbell.
21.1 will include 2 scores inside of an 8:00 clock.
21.1A is for time.
5 Rounds
5 Synchronized Deadlifts
20 Alternating Wall Balls
21.1B is for reps.
After 21.1A with the time remaining on the 8:00 clock complete as many synchronized lateral burpees over the barbell as possible.
21.1A Standards
DEADLIFTS
Int: 135/95
Adv: 185/135
*Both athletes must have hips and knees fully extended at the same time for the rep to count.
WALL BALLS
Int: 14 pound to 9 foot line
Adv: 20 pound to 9 foot line
*Athletes must throw back and forth, alternating for 20 reps. Final rep is complete when ball touches the wall. Each rep must START with a squat!
BURPEES
Intermediate division may step over the barbell. Advanced division MUST jump with a two foot takeoff. Chest and thighs must be on the floor for both athletes at the start of the rep. Rep is completed when both both feet for both athletes land on the other side of the barbell.
21.2 will have 2 scores and is for heaviest weight!
After a 2 minute rest period, men will have 6 minutes to establish a heavy barbell complex. Immediately following the men, the women will have 6 minutes. The running clock will look like this.
21.1A&B 0:00-8:00
Rest 8:00-10:00
21.2 Men 10:00-16:00
21.2 Women 16:00-22:00
The Complex is....
1 Power Clean
2 Hang Power Cleans
3 Front Squats
The intermediate division will have a cap of 205 pounds for the men, and 145 pounds for the women. Only the heaviest completed lift will count.
Each power clean must be completed with full knee and hip extension before beginning the next rep in the sequence. No squat cleaning is allowed. The 2nd hang clean may not be combined with the 1st front squat.
Collars must be on the bar for the lift to count. Clearly announce your weight with your judge. The bar must be off the floor before the end of your 6 minutes, but the rest of the complex may be completed after.
21.2 will have 2 scores and is for heaviest weight!
After a 2 minute rest period, men will have 6 minutes to establish a heavy barbell complex. Immediately following the men, the women will have 6 minutes. The running clock will look like this.
21.1A&B 0:00-8:00
Rest 8:00-10:00
21.2 Men 10:00-16:00
21.2 Women 16:00-22:00
The Complex is....
1 Power Clean
2 Hang Power Cleans
3 Front Squats
The intermediate division will have a cap of 205 pounds for the men, and 145 pounds for the women. Only the heaviest completed lift will count.
Each power clean must be completed with full knee and hip extension before beginning the next rep in the sequence. No squat cleaning is allowed. The 2nd hang clean may not be combined with the 1st front squat.
Collars must be on the bar for the lift to count. Clearly announce your weight with your judge. The bar must be off the floor before the end of your 6 minutes, but the rest of the complex may be completed after.
21.3 is a 15 minute AMRAP and has 3 Scores:
A) Max Echo Bike Calories
B) Max Gymnastics Repetitions
C) Combined Calories & Repetitions
At the 25:00 mark one athlete will start biking while the other completes 10' of sandbag lunges and begins completing reps of...
10 Wall Walks
20 Ring Rows/Pull-Ups
30 Knee Raises/Toes-To-Bar
SWITCHING WITH PARTNER
In order to switch places with your partner, you must lunge back with the sandbag. Once you cross the line your partner will then lunge and complete gymnastics reps while you bike.
***PLOT TWIST***
You must switch after the final rep of each movement. For example, if you complete the 10th wall walk you may not go right into pull-ups. You must lunge back and switch with your partner. Your partner then needs to lunge down and complete reps (or not, up to you). If you plan on only one person completing reps, be prepared for the other to lunge down and back with the sandbag, then the person completing the reps may lunge again and complete more reps.
SANDBAG LUNGES
Intermediate Sandbags
Females ~46 pounds
Males ~58 pounds
Sandbags held at shoulders while lunging.
Advanced Sandbags
Females ~58 Pounds
Males ~70 Pounds
Sandbags help OVERHEAD while lunging.
WATCH THE VIDEO
for further details, including movement standards for gymnastics movements in both divisions.
21.3 is a 15 minute AMRAP and has 3 Scores:
A) Max Echo Bike Calories
B) Max Gymnastics Repetitions
C) Combined Calories & Repetitions
At the 25:00 mark one athlete will start biking while the other completes 10' of sandbag lunges and begins completing reps of...
10 Wall Walks
20 Ring Rows/Pull-Ups
30 Knee Raises/Toes-To-Bar
SWITCHING WITH PARTNER
In order to switch places with your partner, you must lunge back with the sandbag. Once you cross the line your partner will then lunge and complete gymnastics reps while you bike.
***PLOT TWIST***
You must switch after the final rep of each movement. For example, if you complete the 10th wall walk you may not go right into pull-ups. You must lunge back and switch with your partner. Your partner then needs to lunge down and complete reps (or not, up to you). If you plan on only one person completing reps, be prepared for the other to lunge down and back with the sandbag, then the person completing the reps may lunge again and complete more reps.
SANDBAG LUNGES
Intermediate Sandbags
Females ~46 pounds
Males ~58 pounds
Sandbags held at shoulders while lunging.
Advanced Sandbags
Females ~58 Pounds
Males ~70 Pounds
Sandbags help OVERHEAD while lunging.
WATCH THE VIDEO
for further details, including movement standards for gymnastics movements in both divisions.
21.3 is a 15 minute AMRAP and has 3 Scores:
A) Max Echo Bike Calories
B) Max Gymnastics Repetitions
C) Combined Calories & Repetitions
At the 25:00 mark one athlete will start biking while the other completes 10' of sandbag lunges and begins completing reps of...
10 Wall Walks
20 Ring Rows/Pull-Ups
30 Knee Raises/Toes-To-Bar
SWITCHING WITH PARTNER
In order to switch places with your partner, you must lunge back with the sandbag. Once you cross the line your partner will then lunge and complete gymnastics reps while you bike.
***PLOT TWIST***
You must switch after the final rep of each movement. For example, if you complete the 10th wall walk you may not go right into pull-ups. You must lunge back and switch with your partner. Your partner then needs to lunge down and complete reps (or not, up to you). If you plan on only one person completing reps, be prepared for the other to lunge down and back with the sandbag, then the person completing the reps may lunge again and complete more reps.
SANDBAG LUNGES
Intermediate Sandbags
Females ~46 pounds
Males ~58 pounds
Sandbags held at shoulders while lunging.
Advanced Sandbags
Females ~58 Pounds
Males ~70 Pounds
Sandbags help OVERHEAD while lunging.
WATCH THE VIDEO
for further details, including movement standards for gymnastics movements in both divisions.
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Event Details
Closes: Oct 22, 2021
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