Elite Fitness League (EFL) CQ Invitational & Same Sex Pairs Throwdown
About This Competition
The Elite Fitness League’s mission is to provide high quality CrossFit competitions for Athletes in the wider CQ area in a supportive and community focused environment.
Established in 2014, the Elite Fitness League was born from the desire to provide regional CrossFitters an opportunity to experience that ‘game day’ feeling year round. While each affiliate has roaring talent within their walls, we believe that testing yourself against the unfamiliar is the key to securing the competitive edge that will see more athletes at CrossFit sanctioned events both in Australia and internationally.
On 30 & 31 October 2021, the Elite Fitness League is hosting an INDIVIDUAL throw-down as well as a showdown for the top SAME SEX PAIRS in Central QLD.
The individual division is ELITE only, and is based on expressions of interest which can be sent to competions@crossfitcq.com.au.
Same Sex Pairs divisions will have the following divisions:
- Masters & Teens Scaled
- Masters & Teens RXD
- Open Scaled
- Open RXD
- Open Elite
Check out our FAQs below, and follow the Facebook event for the latest and ongoing communication leading up to the event.
Frequently Asked Questions
What are the movement standards for same sex pairs?
Please use 2021 CrossFit Open as a guide for movement standards for the same sex pairs event (both RX and scaled divisions).
Refunds & Athlete Changes
In the event an athlete is unable to compete, you may sub in other athletes however we must be notified via email prior to the event competitions@crossfitcq.com.au.
New team members will need to complete a waiver on the day before competing.
The Elite Fitness League will be offering refunds as per the QLD Government COVID Safe Event Checklist. Contact us at competitions@crossfitcq.com.au if you become unwell or show any signs of COVID-19.
COVID-19
The event organisers will be following the QLD Governments industry COVID Safe Event Checklist and guidelines.
More information will be released prior to the event. Please do not hesitate to email us at competitions@crossfitcq.com.au should you require any information beforehand.
CASHLESS EVENT
Due to COVID Safe requirements, this years event will be entirely CASHLESS. You will be required to bring a debit or credit card with a chip-reader for contactless payWave transactions.
Will the workouts be released prior to the event?
Yes all workouts will be released at least one week prior to the event.
Where is event located?
The event is held at CrossFit CQ in Rockhampton:
5/49 Archer Street
Rockhampton City QLD 4700
CrossFit CQ is located within the Kent & Archer Health and Wellness complex.
Will there be food and drink available to purchase?
The sure will!
The Green Eat café next door will be open all weekend selling coffee, healthy food and snacks as well as protein smoothies, juices and cold drinks.
There will also be water and Fit Aids available for purchase from the CFCQ reception.
Parking
There is street parking available surrounding the venue. We ask that you try to buddy up and carpool as best you can, and avoid parking in any surrounding businesses or residences.
What should we bring with us?
There will be an area in the complex car park for athletes to set up for the weekend. You are welcome to bring whatever you will need to compete and enjoy:
Your team mates and spectators!
Tent / Gazebo
Chairs
Water / food / snacks
Workout gear
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | ROYCE DUNNE | 22 |
| 2 | Jake Standen | 24 |
| 3 | Matt Gilpin | 32 |
| 4 | HENRY CARLILE | 36 |
| 5 | Darcy Hancock | 37 |
| # | Athlete | Points |
|---|---|---|
| 1 | Courtney Haley | 11 |
| 2 | Emily de Rooy | 26 |
| 3 | Olivia Smoothy | 31 |
| 4 | COURTNEY FITZHARRIS | 33 |
| 5 | Tai Gwynne | 46 |
| # | Athlete | Points |
|---|---|---|
| 1 | AlliedCQ | 17 |
| 2 | WOD@FirstSight | 18 |
| 3 | Ya gotta want it | 23 |
| 4 | Trouble Unders | 30 |
| # | Athlete | Points |
|---|---|---|
| 1 | LaRochelle & Chels | 13 |
| 2 | CrossFit United | 17 |
| 3 | I said shots not squats | 32 |
| 4 | Team Shorties | 34 |
| 5 | Swole sistas | 36 |
| # | Athlete | Points |
|---|---|---|
| 1 | CC’s | 22 |
| 2 | Cross Fighters | 35 |
| 3 | Donuts and Deadlifts | 37 |
| 4 | Row idea whats happening | 39 |
| 5 | Ruthless basket Kase’s | 42 |
| # | Athlete | Points |
|---|---|---|
| 1 | Mum Jeans and Power Cleans | 9 |
| 2 | Caffeine is the strategy | 22 |
| 3 | Motherthrusters | 30 |
| 4 | Back At It | 31 |
| 5 | The Pensioners | 32 |
| # | Athlete | Points |
|---|---|---|
| 1 | Statler and Waldorf | 13 |
| 2 | Escapies Grey | 21 |
| 3 | Masters Of The Universe | 27 |
| 4 | CFN Breydo’s | 31 |
| 5 | All Chalk | 38 |
| # | Athlete | Points |
|---|---|---|
| 1 | Who Knows | 14 |
| 2 | The crash and burns | 17 |
| 3 | Dane & Craig | 25 |
| 4 | Elderly Escapees | 26 |
| 5 | Bald Goats | 40 |
| # | Athlete | Points |
|---|---|---|
| 1 | Oossie Boys | 19 |
| 2 | Urban Unbeaten | 22 |
| 3 | Better than Lego | 28 |
| 4 | Moisty Boys | 31 |
| 5 | The Budu beast's | 34 |
| # | Athlete | Points |
|---|---|---|
| 1 | Beefcake | 14 |
| 2 | RnR | 27 |
| 3 | Old bull and the young calf | 30 |
| 4 | Shake n Bake | 33 |
| 5 | Kiwi-Roo | 44 |
| # | Athlete | Points |
|---|---|---|
| 1 | Cardi & Calves | 13 |
| 2 | Heavy Hitters | 16 |
| 3 | Vivid | 31 |
| 4 | J&L | 34 |
| 5 | Cerff & Turf | 38 |
Workouts
Event 1 – Go Time
Complete as fast as possible:
1000m / 750m Row
50ft SB Lunge
50 Pull Ups
75ft SB Lunge
50 Chest 2 bars
100ft SB Lunge
Time Cap - 12 Minutes
Males: 150lbs Gorilla Health Sandbag
Females: 100lbs Gorilla Health Sandbag
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Sponsorship:
This event is brought you by McMurtrie Engineers. McMurtrie Engineers are the largest locally owned and operated civil and structural engineering company in CQ. They are massive supporters of local sports and fitness, and we cannot thank them enough for their continued support.
Workout Flow:
At the call of Go! Athletes will be seated on their rower with their hands behind their back. Once time starts away they go, Once the required distance has been achieved athletes can then move to their first 50ft (15meters) SB Lunge. They will lunge 7.5m out and then 7.5m back. Once completed they may move to their pull Ups. Continue this format.
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Standards
*Rowing – You know what to do.
*Pull Ups – CF Games Standard
*Chest 2 Bar Pull Ups – CF Games Standard
*The Sandbag Clean – athletes will be required to pick the sandbag clean it onto their shoulder. Lunge feet must start behind the line knees touching ground every rep and must stand to extension with control.
Event 2 - Beware of the dark Horse
On a 16minute Running Clock
Complete as many Calories as you can.
In 3minutes
25 HSPU
15 Deadlifts
Max Calorie Ski erg
Rest 1minute
Repeat for a total of 4 times
Time Cap: 16minutes
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Official Weights & Heights:
DeadLift: Males 125kg / Females 85kg
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Sponsorship:
This event is brought you by Refined space Constructions.
Joel and his team specialise is renovation projects to create unique spaces which enhance your home and lifestyle
Check out their website for some examples of completed projects, and give them a call to discuss any renovation ideas you may have.
Thank you Joel for your support of this years event, and good luck throwing down in the pairs division!
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Workout Flow:
At the call of Go! Athletes will move to their HSPU mat and start completing the required amount of Handstand Push Ups, once completed athletes can move to their dealift bar, on completion of the Deadlifts athletes move to their skier where the accumulate as many calories as possible until the 3 minutes expires. Athletes then all rest 1minute and start again at the HSPU on the 4minute marker. Continue that format all the way through.
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Standards
*Ski Erg – Straight out send.
*HSPU – athletes must kick up to extension and start thier first push up from there. athletes heads must visably touch the mat and then return to that fully extended position against the wall. Feet must be on the wall at the top for the rep to count.
*Deadlift - Bar starts on the ground you must deadlift the bar to full extension (lock out of knees hips with shoulders behind the bar)
Event 2 - Beware of the dark Horse
*Please see Part A for full workout description*
Sprinting with Amanda
In a sprint ladder style
Rnd 1
9/5 Ring Muscle ups
9 snatches 60/35
7 Snatches 70/40
5 snatches 80/45
Time Cap 3minutes
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- Cut 1 (6 slowest athletes will not continue to round 2) -
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Rnd 2
12/7 Ring Muscle ups
7 snatches70/40
5 Snatches 80/45
3 snatches 90/50
Time Cap 3minutes
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- Cut 2 (Again 6 slowest athletes will not continue to round 3)-
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Rnd 3
15/9 Ring Muscle ups
5 snatches 80/45
3 Snatches 90/50
1 snatch 100/55
Time Cap: 3 minutes
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Official Weights:
Male:
Please see above
Female:
Please see above
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Sponsorship:
This event is brought you by Again Faster Equipment Australia. Thank you for all your support. Again Faster are massive supporters of competition from grass roots up to the elite of elite. Thank them enough for their continued support.
Workout Flow:
At the call of Go! Athletes will move to their rings and start completing the required reps, once required reps have been completed athletes will move forward to their next station. Once required reps have been completed athletes may move forward to their next bar where the weight has now increased, again once the required reps have been completed athletes may move forward to their next bar and will Continue this format until all reps have been completed.
Athletes only have 3minutes to complete all the work. Each athletes time is recorded and after each round athletes are ranked fastest to slowest and the 6 slowest athletes will drop out. Rnd 2 and 3 follow this same format.
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Standards
*Ring Muscle ups - You guys know whats up. get lock out extension at the top of the muscle up and you wont get NO Repped.
* Snatch – YES its a squat snatch
Event 4 – Move it or Loose it
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100/80 Cal Assault Bike
90 Double unders
100/80 Cal Ski Erg
90 Double unders
100/80 Cal Assault Bike
Time cap: TBA
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Official Weights & Heights:
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Sponsorship:
This event is brought you by Appleton Studios. Thank you for all your support. Appleton studions are the best in the business and we cannot thank them enough for their continued support.
Workout Flow:
Very straight forward move through each piece as quick as you can. required reps or calories can be split up however you see fit. We are really excited to be able to run an endurance style workout similar to what the elite individuals and pairs are doing.
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Standards
*Assault Bike – You know what to do!
* Double Unders – You know what to do!
*Ski Erg - You know what to do!
Event 4 – Dual Consequences
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Part A
200 Double Unders (* Catch)
2 laps of the run track
Time cap: 18 Minutes
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Part B
4km C2 bike erg
40 SA DB SA OH Squats
400m Swim
Time cap: 36 Minutes
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Official Weights & Heights:
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Sponsorship:
This event is brought you by Appleton Studios. Thank you for all your support. Appleton studions are the best in the business and we cannot thank them enough for their continued support.
Workout Flow:
At the call of Go! Athletes will head out and start completing the required Double Undersand then the run. They must complete 2 laps of the designated run track. there will be a specific designated time that athletes will start Part B, Once the required C2Bike distance has been completed, athletes move forward to the Dumbbell and then finally enter the pool and start completing the required 400m. Once required distance has been completed you are done.
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Standards
*Run – You know what to do!
* Double Unders – You know what to do!
Bike Erg - You know what to do!
*Swim – You know what to do!
Event 4
Please see Part A for full Workout description
- Event 5 - Hold Your Nerve
With a 14 minute running clock:
[Part A] - 0 - 6min
Complete as many reps as possible.
30 toes 2 bar
1 Lap HS Walk course
[Rest] - 6 - 8min
[Part B] - 8 - 14min
Find your 1RM
clean and jerk
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Official Weights & Heights:
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Sponsorship:
This event is brought to you by The Green Eat Rockhampton. Thank you for your continued support and keeping us all nourished during the event!
Workout Flow:
At the call of Go! Athletes will move to their bar and start completing the 30 toes to bar. When the required amount of T2B are achieved, move to HS Walk course. You will need to complete the whole course while hs walking. Any breaking will reult in you returning to the start continue until the end of the 6minutes. 2 minute rest (you can load your bar and even do warm up sets inside the 2min rest. At the 6 minute mark, you can now start performing reps to find the max clean & Jerk.
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Standards
*toes to bar – you guys know whats up, toes must be behind verticle plain of the bar and toch at the same time at the top.
*Clean & Jerk – the bar must have collars on before the lift is attempted. Ensure you full extension overhead for the rep to be counted.
Event 5 - Part B
*Please see Part A for full workout desription
The Final
Complete as fast as possible:
8 Cal Assault bike (Each)
12 Worm thrusters
4 legless rope climbs
16 Cal Assault bike (Each)
12 Worm thrusters
4 legless rope climbs
24 Cal Assault bike (Each)
12 Worm thrusters
Time Cap - Fast!!
Males: Male Gorilla Health Worm
Females: Female Gorilla Health Worm
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Sponsorship:
This event is brought you by Gorilla Health. Anthony from Gorilla health has been the biggest supporter of grass roots competitions, Gorilla Health products are top quality and his service is nearly unmatched. We cannot thank Ant and Gorilla health enough for their contributions to our and all regional based competitions.
Workout Flow:
By now we not what we are doing. This is your top teams. this will be a sprint its going to be crazy quick they just have to go. Seconds will split team here.
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Standards
*Legless Rope climbs – CF Games Standard
*Assault Bike – You know what to do.
*Chest 2 Bar Pull Ups – CF Games Standard
*The Worm thrusters – athletes will be required to pick the worm up to their shoulder, they must reach depth in there squat and then extend enough for the worm to pass up over their head and onto their other shoulder.
Event 4
Please see Part A for full workout description
The Final
Complete as fast as possible:
9 Cal Assault bike
21 thrusters
3 legless rope climbs
15 Cal Assault bike
15 thrusters
3 legless rope climbs
21 Cal Assault bike
9 thrusters
Time Cap - Fast!!
Males: 60kg
Females: 40kg
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Sponsorship:
This event is brought you by Gorilla Health. Anthony from Gorilla health has been the biggest supporter of grass roots competitions, Gorilla Health products are top quality and his service is nearly unmatched. We cannot thank Ant and Gorilla health enough for their contributions to our and all regional based competitions.
Workout Flow:
By now we not what we are doing. This is your top teams. this will be a sprint its going to be crazy quick they just have to go. Seconds will split team here.
------------------------------------------------------------------
Standards
*Legless Rope climbs – CF Games Standard
*Assault Bike – You know what to do.
*The thrusters – athletes hit depth must get extension. any variation no rep.
Media
Community
Event Details
Closes: Oct 29, 2021
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