Bro-Down

Grab your bestie or bro....CrossFit King of Prussia will be hosting "Girls on Girls" and the "Bro-Down" our annual same sex partner compeitions back to back. This "battle of the sexes" will take up an entire weekend; "Girls on Girls" will occur on Saturday 11/12/22 and The "Bro-Down" on Sunday 11/13/22. For this competition we are partnering together with "The Green Beret Project" to raise money for their organization which empowers kids, cops and communities to win the front lines of our inner cities. A portion of the proceeds from ticket sales will go directly to "The Green Beret Project". Along with the ticket sales we are running a GIVEBUTTER fundraising campaign to directly benefit the GBP with some awesome sponsors donating to the highest fundraisers. The Male/Male and Female/Female partners that raise the most through the GiveButter campaign will win prizes from NoBull, Froning Farms, Samson Photos, Erin Murphy designs and more to come…

Date: November 13th 

Time: 7:30 check in 9:15 first workout - 4PM

Price : $200 per team 

Event Standards 

RX & Masters 35-45 Division- workout weights and movement standards:

30#/20# Wallball to 10’/9’

24in/20in Box Jump

135/95 Snatch

205/140 Shoulder-to-Overhead

315/225 Deadlift

Full ROM for all bodyweight movements

Double-unders

Ability to perform most advanced gymnastics movements (chest-to-bar pull ups, handstand push ups, toes-to-bars, muscle ups, pistols, ring dips) Please note, if muscle ups are included not all team members will need to do them.

Scaled Division- workout weights and movement standards:

20#/14# Wallball 10’/9’

24in/20in Box Jump

115/75 Snatch

155/105 Shoulder-to-Overhead

225/185 Deadlift

Full ROM for all movements (full depth in squats, full lockout overhead)

Single-unders

 (please note, if regular pull- ups are programmed, not all athletes will need to have them)

Hanging Knee Raises

Masters division- 45+ 20#/14# wall ball to 10/9’

24in/20in Box Jump

115/75 lb Snatch

155/105 lb Shoulder-to-Overhead

185lb/125lb Deadlift

Full ROM for all bodyweight movements

Double-unders

Ability to perform most advanced gymnastics movements (chest-to-bar pull ups, handstand push ups, toes-to-bars, muscle ups, pistols, ring dips) Please note, if muscle ups are included not all team members will need to do them.

For questions or more information contact:

Taylor at hungrydog20@gmail.com