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The "EC Gauntlet"

Coach Austin, CF-L3, CrossFit Weightlifting Certified • February 19, 2024

Clear your schedule on June 22nd, 2024 because we are bringing the spirit of competition to EC with the:

On that day, we will be hosting the EC Gauntlet. The EC Gauntlet is going to be a local competition open to teams of males and females from as far as they want to travel to partake in this event.

This event will test ALL of the 10 General Physical Skills of CrossFit: Strength, Power, Speed, Agility, Accuracy, Cardiovascular/Respiratory Endurance, Stamina, Flexibility, Balance and Coordination with a series of workouts to determine who is the fittest pair of Men and Women who are ready to throw down!

This event isn’t just for athletes who workout at the Rx level. No, not even close! This event is open to people of ALL skill levels! We will have 3 separate divisions that will allow any and all individuals to participate. Each workout is programmed to find the fittest team in each category with fair and balanced workouts.

Spread the word with your CrossFit friends who are around the area! These workouts aren’t going to be any boring old class WOD-type of workouts (even though those aren’t actually boring!) but instead going to be crazy fun and challenging workouts programmed by the LEGENDARY MAN OF CROSSFIT - RICH FRONING! Now, if you don’t know who Rich Froning is I strongly suggest you do some googling and maybe go watch the CrossFit Documentary Froning: The Fittest Man in History. You will realize that this isn’t an opportunity that many get the chance to do!

The competition is still a ways away so there is plenty of time to get ready. But there are some things that are important to know for this competition!

First, this will be a partner competition. Teams will be Male & Male or Female & Female. There will be 3 divisions: Rx, Intermediate and Scaled. And as we draw nearer to the competition date we will begin to share recommended movement standards and eventually individual events so you can practice and establish what you think the most effective way of tackling the tests will be!

This doesn’t conclude the end of what we have in store for the competition and as we get closer to the 22nd we will continue to share more information. But for the time being, go follow our competition page on instagram (@evansvillecrossfitgauntlet) where we will share more information.

Good luck and have fun athletes! We look forward to seeing you there!!

24.2 Closes Soon!

By Coach Austin, CF-L3, CrossFit Weightlifting Certified • March 11, 2024
Nice work showing up and showing out last Friday for Friday Night Lights! The bars were set, the monitors were turned on and the ropes were flying! You all should be proud of what you did last week. That workout was no joke and being able to stick to it for 20:00 is very impressive!

Friday Night Lights Pt.2

By Coach Austin, CF-L3, CrossFit Weightlifting Certified • March 8, 2024
Let's all hang out and get after tonights WOD! Last week was great, let's build on the hype!

CrossFit Open 24.2 Announcement TOMORROW!!!

By Coach Austin, CF-L3, CrossFit Weightlifting Certified • March 6, 2024
24.1 Friday Night Lights had a good turnout, let's see if we can beat it this Friday for 24.2!

24.1 In The Books

By Coach Austin, CF-L3, CrossFit Weightlifting Certified • March 4, 2024
Take a look at all these amazing athletes and people ready to hang out and watch some awesome fitness! Thank you to everyone who came and supported!

Baby's First Friday Night Lights

By Coach Austin, CF-L3, CrossFit Weightlifting Certified • March 1, 2024
Friday Night Lights begins TONIGHT! I know I have been hyping it up and I think it’s fair why! It is currently 11:51 am as I write this and we already have had a handful of athletes take their shot at CrossFit Open Workout 24.1 and we have seen some AMAZING things! Before we get into all the doo-dads of 24.1 there are some housekeeping things I need to take care of.

Aging Athletes - Why CrossFit is a MUST

By Coach Austin, CF-L3, CrossFit Weightlifting Certified • February 26, 2024
Some things are inevitable and there’s nothing we can do to avoid it, eventually time does catch up to us but there are things we can do to push back and delay the onset of those things as much as possible. This can range from cardiovascular disease to muscle and bone density losses or even mental health decline, to name a few.

Friday Night Lights - T-Minus 168...

By Coach Austin, CF-L3, CrossFit Weightlifting Certified • February 23, 2024
The time is drawing nearer by the second! If you haven’t been paying much attention to the latest hype, the Open is *ALMOST* hare, and with it comes Friday Night Lights! I’m sure you don’t want to hear me ramble on about why the Open is important and that you should do it. BUT I will do a little bit of rambling here again.

Friday Night Lights

By Coach Austin, CF-L3, CrossFit Weightlifting Certified • February 16, 2024
First, what is FNLs? FNLs is a in-house competition-adjacent event.I say competition-adjacent because it will be in the format of a competition. There will be groups of athletes performing the WOD at specific times with judges scoring their workouts and enforcing movement standards. I say adjacent because there aren’t going to be “winners” or “losers” and there aren’t going to be multiple workouts that single day to establish who is the “fittest”. It’s a competition because each athlete will perform the WOD in a certain category (Rx, Scaled, Foundations, Masters, etc.). And it’s adjacent because it is just another WOD. FNLs is meant to bring the energy that a competition brings into the affiliate and to give athletes who haven’t experienced the thrill of a real competition a taste of what it feels like. It pushes people in ways that are extremely difficult to replicate in the day-to-day WOD that we perform in class all the time. Not only those things but it also gives us a chance to watch and cheer on our friends while they workout from start to finish and then gives them a chance to do the same for us. It gives us as an affiliate to do something we don’t normally do and to try and make it something fun, something that we will talk about for the rest of the year and give us something to look forward to next year.

Strength + MetCon Isn't Good Enough

By Coach Austin, CF-L3, CrossFit Weightlifting Certified • February 12, 2024
Recently, I covered Defining World Class Fitness and Its Application . Today I will dive into more specific programming methods. Specifically Strength + MetCon and why it isn’t “good enough.”

What Friday Night Lights Can Really Be

By Coach Austin, CF-L3, CrossFit Weightlifting Certified • February 9, 2024
Done right, it can be one of the most exciting things to ever happen within a CrossFit Box.
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