Heart of America Competition this Week.

Schedule of Events

Thursday, September 23 at Proximal Strength (CrossFit Springfield)
Early Team Check-In: 6:30pm-7:30pm (1 athlete checks in the whole team)
Final Judges Clinic: 6:30pm-7:30pm

Friday, September 24 at Proximal Strength (CrossFit Springfield)
Team Check-In: 2:00pm-4:00pm (1 athlete checks in the whole team)
Opening Ceremony: 3:30pm 

Welcome by HOA Director Jeremy Mhire, Invocation by Gregg Mhire, National Anthem by Rachael and Josh Mhire

Mandatory Athlete Briefing 4:00pm 

Event Kick-Off | First 35+ Heat for Event 1 Begins 5:00pm, Scaled 5:36pm, RX 8:05pm*

Saturday, September 25 at Proximal Strength (CrossFit Springfield)

Athlete Briefing for Saturday Events: 7:15am 

HOA 2021: 8:00am-8:00pm*

Sunday, September 26 at Proximal Strength (CrossFit Springfield)

Athlete Briefing for Sunday Events: 7:15am 

HOA 2021: 8:00am-3:00pm*

*Event and Heat Times are Subject to Change

Workouts for the Week 9.19.21

Due to Heart of America Competition this coming weekend, the gym will be prepping on Thursday evening. There will be no scheduled class that night (9.23.21).

Monday 9.20.2021 @5:30 pm

tko

Round One:

5 sets

100m Sprint Pace

300m Easy “Active Recovery” Pace.

No rest B/T sets.

Rest 3:00

Round Two:

3 Sets

300m Fast Pace

100m Recovery Walk

No rest B/T sets.

Rest 3:00

Round Three:

400m Run Fast pace

Rest :60

400m Run Fast Pace.

Done!