Spring Fling 2023 Hosted By: RCF.FIT
About This Competition
SPRING FLING 2023
Will you go to spring fling with me? Ask your training partner to circle 'yes' or 'no' and get ready to bring your best!
WHEN: SATURDAY, MAY 20, 2023
TIMES: 9AM-2PM
WHERE: RCF TACOMA
FORMAT: TEAMS OF 2 (MALE/FEMALE)
COST: $165 + taxes and fees
Each participant gets a unisex T-shirt! and Cash Prizes for Podium!!
DIVISIONS:
RX
SCALED
WORKOUTS: 4 workouts, 3 + 1 surprise floater
WORKOUT 1: Released Mar. 31
WORKOUT 2: Released Apr. 15
WORKOUT 3: Released May 1
FLOATER: Surprise
REFUND POLICY: Refunds will be given before March 14. March 15-May 11 refunds will be given ONLY if we can fill your team's spot with a replacement. Replacements are permitted up to May 11, 2023. After May 11, no refunds at all will be given.
RCF TACOMA CANCEL REFUND POLICY: In the event that RCF Tacoma needs to cancel due to any circumstance, refunds will be given.
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| # | Athlete | Points |
|---|---|---|
| 1 | Jacked Geriatrics | 8 |
| 2 | Mid-life Crisis | 12 |
| 3 | T&A | 13 |
| 4 | BIFFANY | 15 |
| # | Athlete | Points |
|---|---|---|
| 1 | Dumbbells and Donuts | 6 |
| 2 | DK-Coda | 13 |
| 3 | Dirty Mike and the Boys | 16 |
| 4 | He’s Fast, She’s Furious | 27 |
| 5 | Clean Up Crew | 28 |
| # | Athlete | Points |
|---|---|---|
| 1 | Low Expectations | 7 |
| 2 | Bad Seeds | 8 |
Workouts
For Time! (13MIN CAP)
- 90 ALT DB Hang C&J(65/45)(S:50/35)(M:50/35)
*Everytime an athlete drops DB; An athlete on team must perform 15 T2Bs(S:15HKR) and athletes must switch positions.
- 60 Sandbag Hang C&J(50)(S:30)(M:50)
*Everytime an athlete drops Sandbag; An athlete on team must perform 10 C2Bs(S:Jumping Pullups)(M:Pullups) and athletes must switch positions.
- 30 Hang C&J(135/95)(S:95/65)(M:115/85)
*Everytime an athlete drops BB; An athlete on team perform 5 BarMU(S:Jumping C2B)(M:C2B) and athletes must switch positions.
EVENT 2A: The Complex Complex
In event 2A, teams will have 6 minutes, starting from the countdown of 3, 2, 1...Go!, to establish their one-rep max (1RM) for the barbell complex, which comprises of 4 front rack lunges, 3 front squats, and 2 shoulder to overhead. To count towards the score, the weight lifted must be completed without dropping the barbell. The team's score will be the sum of the highest weight lifted by a male and a female team member. One athlete working at a time.
Event 2B: The Complex Complex
Following the completion of event 2A, there will be a 2-minute break before proceeding to event 2B. In event 2B, teams will perform a 2-minute As Many Reps As Possible (AMRAP) for each of the three movements: synchronized front rack lunges, synchronized front squats, and synchronized shoulder to overhead. The athlete can select the weight for each AMRAP. The three AMRAPs will take place consecutively, without interruption
Event 3: The Zipper Chipper (15MIN AMRAP)
- 30 Bike Cals
- 25 Thrusters (115/80) (S: 75/55) (M: 95/65)
- 20 Box Jumpovers (24/20)
- 200M Team Run
- 15 Overhead Squats
- 10 Sync Bar Facing Burpee OTB
- 5 Sync Wall Walks
- 200M Team Run
At 3, 2, 1…Go!, teams will perform the WOD in order as written. Only one athlete can work at a time, partitioning as desired, except for synchronized movements and the team run, which must be performed by both team members simultaneously.
After completing the last team run, the team will work its way back up the chipper in reverse order.
ALL
6MIN AMRAP
- 100 Jumps w/ Heavy Rope
- 50 Ski Erg Calories
- Max Reps of Slug Ground to Shoulder to Shoulder to Ground
*Tiebreaker: Faster time off the Ski Erg.
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Event Details
Closes: May 15, 2023
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