CG-6535


CrossFit Overtorque will be hosting Second Annual CG-6535 Memorial Workout at the CG Air Station New Orleans Gym, 1 p.m.  Friday, April 4th 2014.  All local Coast Guard members and their dependents are encouraged to join us at the Air Station.  We encourage Coast Guard unit's everywhere in the world to conduct their own local workout.  Event t-shirts benefiting the CG Foundation will be available for $20 + $ 4 for shipping.  

If you are planning to join us at Air Station NOLA please email crossfitovertorque@gmail.com
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6535 HERO WOD Rules:
The Workout:
4 Rounds:
400m Run
65 Air Squats
35 Burpee Pull-ups

There will be two divisions

1. Individual: All movements and reps will be completed by a single individual.

2. Team (2-4 members): All members will complete the run portions together.  During other movements, reps may be divided as necessary, but one member must be working at all times.  All reps of a single movement must be completed prior to the team beginning the next movement.

Movement standards and Scaling: 

65 Air Squats:  Full squats performed to below parallel position (Hip crease below Knee). 

35 Burpees to Pull-ups: A complete burpee (chest and thighs touching ground to standing position) followed by one pull-up with chin above bar level.

*Scaling will be performed through the use of assist bands and/or an 8" box will be used for jumping pull-ups*

400 Meter Run: leaving the workout area, run to the designated mark and return.

Time Limits:

There will be a 60 minute time cap for completion of the WOD for both divisions.


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Fundraiser T-shirt Information
Donations and proceeds will benefit the CG Foundation Fallen Hero Scholarship Fund. 

(NOTE: T-shirt orders will continue through April 2014.  To pick up your shirt at Coast Guard Air Station New Orleans on April 4th, please place your orders by Thursday, March 20th)
If you would like a shirt, please email crossfitovertorque@gmail.com or contact LT Conrad at Coast Guard Air Station New Orleans with the following information:
Name:
Size (Men's/Women's S-XL - note: shirts are "athletic fit," size up if in doubt):
 Shipping address (if required):

Shirts will cost $20, with a $4 additional shipping fee for anyone off-site, requiring shipping.  Donations will also be accepted.  All donations and proceeds will benefit the Coast Guard Foundation Fallen Hero's Fund. Please make checks payable to the CGAS NOLA Wardroom Fund and indicate "CG6535 WOD" in the "For" line. 

Checks can be mailed to:


CGAS NOLA Wardroom Officer

400 Russell Ave. 

New Orleans, La. 70143 



THANKS FOR YOUR SUPPORT.


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