If Athletes fail to meet these standards their score will reflect a DNF - Did not finish.
There will be not second chances. Do the moves correctly, don't try and cut corners.

KB Swing -                The KB must come between the legs and be raised above head at arms ext, ears clearly seen in front of the arms.
Snatch -                    The weight must be on the ground taken to overhead through a full squat(hip below Parallel)
Ground to over head - This can be done as a clean and jerk or snatch. The hips and knees must be open and the arms extended
Deadlift -                   Weight starting on ground and lifted to hips extension.
Push Ups -                Starting with an extended body from toes to shoulders lower the shoulders so the upper arm is parallel with the ground.
Pull Ups -                  Starting from an extended arm raising the body until the middle of the neck comes above the bar.
Chest to Bar Pull ups - Starting from an extended arm raising the body until the chest touches the bar. (from sternum to clavicle).
Muscle Up -              Starting from a hang, raise yourself up and extend your arms to extension.
Squat -                     Starting with an extended body lower until the crease of the hip is clearly seen below the knee, before raising again.
OHS -                      Starting with an extended body and bar locked out overhead lower until the crease of the hip is clearly seen below the knee, before raising again.
Thruster -                 With the bar in the rack position squat into a front squat. Hip must be clearly below the knee, then raise the bar above your head. Arms hips and knees are all at extension.
Ring Dips -               The arm must come to extension then lowered until the upper arm touches the  ring before raising again.
Box Jump -               Both feet start on the ground then jump on the box with both feet, raise to hips extension before descending.
Double unders -         In a skipping motion the rope must pass under the feet twice for every single repetition.
Toes to Bar -             The athlete must start from a hanging position then raise the foot must touch the bar.

Jackie

WOD2

3RM OHS in 10min

WOD3

5 OHS @ 60kg (40kg)
10 ring dips
15 Box Jumps

Good luck top 2 Guys and Top 3 Girls will be the Team.

Anyone from CFX can tryout for the team. You have to compete at the regionals and if the team makes it go to the USA as a Team member to compete.

From 6am - 2pm The First Heat will start at 6am sharp.

Everyone is welcome to particpate in the Try Out workouts. If you intend to tryout for the team you must make it known prior to commenceming any of the workouts.

Athletes that have pre qualified as individauls can also tryout for the team.

Any athlete Trying Out for the Team must compete at the Regionals and go to America.

It is the athletes reasponsiblity to ensure they put there name down for each heat. Athletes Trying Out must participate in all four workouts.

The Gym will open at 5:45am and it is the Athletes reasposiblity to ensure they have completed a warm up prior to commencing.

We hope you enjoy the day.

Hi Simone

Thats great to hear !

Spectators will have to pay entry at the gate - $5.00 each

Kids ages 5 to 16 years $ 2.00 each

To enter this competition, competitors fee is $50.00 each – anyone who wishes to enter will have to email me for the necessary forms to complete .

In the subject line , please  add “ Rock Solid Power Challenge – entrant”

Email address for all entrants and correspondence

Info_rocksolidfitness@bigpond.com

Closing deadline and return date for all entries will be Thursday 11^th March .

Flyers are almost done – will send you a copy shortly

Thanks

Jane Weatherall

Rock Solid Strongman Promotions

info_rocksolidfitness@bigpond.com

unit 7 1/5 Industrial Rd

Unanderra NSW 2526

Phone : 02- 42727099 ( until 2pm daily)

(If its not much we can always grab some food and hit the surf instead.)

What: Rock Solid Power Challenge

When:  Saturday 20th March

Where: Rock Solid Fitness Studio

Address: 7 / 1-5 Industrial Rd , Unanderra

my names paris and im looking for abit of help.

im planning on comeing up to sydney to participate in the upcomeing crossfit level 1 certification on the 6th of feb

and i need some help regarding accomidation and transport

my questions are

-Is there a hostel or cheap place to stay close to the crossfit fx gym?

-if not is there a bus service or some form of transport from the airport to the gym? as ive found a hostel rite at the airport i might stay at

-also i might be pushing it abit here but if anyone has a couch or even a shed i could stay in that would be even better

cheers guys any help will be much apritiated

paris

would any of you be interested in going for a CFX paintball day some time in the next 2 months? I am thinking of a weekend, either Sat or Sun. Perhaps, we could go after Sat morning WOD and enjoy the day at the paintball range.

Happy to hear feedback and organise the event!

Ogi

So, can we see more photos of the xmas do?    someone drop us an email at home:

sarahandshaun@iprimus.com.au

cheers,

the hughes

Sorry, I couldn't choose a place to put this post, and this seemed most fitting.

I was just wondering, if any one would be able to possibly give me a lift up to the Woolongong Opening Day this Sunday?
I checked the times, and it looks like I can't get a train until one that get's there at about 11...
I don't even have my L's yet, and my folks are busy haha! 

I'm happy to go any station near you's, and meet up, or whatever you want.

If not, it's all good, and I hope you guys have a great day up there!

Cheers,
Chris Gillan.