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3 x 4 Minute AMRAP
ONE : Max Effort Burpee Box Jumps
TWO : KettleBell Swing
THREE : Toes to Bar // Hanging Knee Raises 


4 Minutes at each station, no break for transition.
Athletes will work together, to complete as many reps as possible within the three minutes at each station. 
One athlete working at a time.
Each athlete must complete a minimum of one rep at each station.

Burpee Box Jumps 
Athlete will start in an upright position. Athlete will descend into a horizontal plank position and chest must touch the ground. Athlete will return to a standing position and jump with both feet off the ground and either jump or step up on top of the box. The rep is counted when the athlete is on top of the box. The hips DO NOT have to open for the rep to count. The other athlete can not start rep until the first athlete is on top of the box and the rep is complete. 
Fun :: 20” Box
50/50 :: 20” Box
RX :: 24” Box

Kettlebell Swing
“American” swings; full range of motion, athlete’s arms must be vertical and locked out at the top position with KB overhead.
Fun :: 26#
50/50 :: 44#
RX :: 53#


Toes to Bar
Feet must begin behind the bar (vertical plane) at the bottom, and arms fully locked out. Feet must touch the bar at the top at the same time. Toes must touch between hands.

Hanging Knee Raises
Feet must begin behind the bar (vertical plane) at the bottom, and arms fully locked out. Knees must break hip crease.

8 Minutes to Build to Heavy Complex
3 Deadlift + 2 Hang Clean + 1 Shoulder to Overhead
then immediately following.. 

2 Minutes Max Effort 
FUN : Hand Release Push Ups
50/50 : Handstand Push Ups
RX : Strict Handstand Push Ups

Both athletes will work individually during the 8 minutes to find their heaviest complex weight.
Athletes will share one barbell.
All teams will have the same amount of weight, to complete the complex.
Athletes will put on and take off their own weights. 
Both athletes must complete the complex for their weight to count.
Each weight will count towards their teams score.
Unlimited attempts.
Athletes must successfully complete all 3 deadlifts + 2 hang cleans + 1 shoulder to overhead for weight to count. 
If the athlete drops the barbell, then they must start back at the beginning of the complex.
If athlete fails one of the reps, they can continue working as long as they don't let go of the barbell.

Athletes will immediately into the second part of the workout.
Both athletes will work individually during the 2 minutes to complete as many reps as possible.
One athlete working at a time.

Deadlift 
Athlete must begin with the barbell on the ground. Athlete will elevate the barbell from the ground and return it to a fully standing position with hips fully open, knees fully locked out and shoulders behind the vertical plane of the barbell. This will count as a tiebreaker score.

Hang Clean
Starting position is from the high position high or low hang will be acceptable. Finishing position is barbell in the front rack position, hips and knees fully extended. Athletes can hang power clean or hang squat clean, but must return to fully upright extended position.

Shoulder to Overhead
Start with the barbell in the front rack position at the athlete’s shoulder and then fully locked out overhead. Lock out must be arms, hips, knees extended and object over middle of the body. Press- Remain extended, no bending or use of the legs. Push Press- Single dip after dip knees and hips must remain extended. No rep: Arms not extended, and/or re-dip before lock out. Jerk- Dip, Drive, Dip, Re-dip, receiving weight in either quarter squat or split before complete lock out. Feet must be inline under body for completed rep, with full control. No rep: Bar and/or feet not inline with the body, and no full lock out.

Hand Release Push Ups
Athlete will start in the plank position, with hips and knees off the ground and arms fully locked out. Athlete will then travel downward until their chest hits the floor, athletes may let their knees hit the ground before their chest without penalty. Both hands must be released off the ground, to ensure their chest has indeed meet the ground. Athlete will return to full locked out plank position.

Handstand Push Ups
Athlete must be fully inverted, handstand position with heels touching the wall, arms and elbows fully locked out, hand and arms inside (ie not touching) any designated perimeter, and feet not spread wider than the width of designated perimeter (2 feet in length). Athlete must lower body vertically until the head touches the ab mat. The rep is counted when the athlete return to a fully vertical handstand position by kipping or strict pressing up until full lock out is reached.

Strict Handstand Push Ups
Athlete must be fully inverted, handstand position with heels touching the wall, arms and elbows fully locked out, hand and arms inside (ie not touching) any designated perimeter, and feet not spread wider than the width of designated perimeter (2 feet in length). Athlete must lower body vertically until the head touches the ab mat. The rep is counted when the athlete return to a fully vertical handstand position strictly pressing up until full lock out is reached. NO KIPPING.

Workout THREE

Workout two

JUNE 22ND 2019

CROSSFIT FORT ATKINSON
201 N MAIN STREET #210 
FORT ATKINSON, WI
53538



Workout One

Teams of 2


We are excited to announce the Wisconsin Femme Royale Women's Competition.
>> RX & 50/50 & FUN <<
Teams of 2
3 Workouts
Good Times & Great Prizes 

Don't miss out, this event will sell out! 

Release your inner Lioness

Workouts released april 18th

SIGN UP NOW

Femme Royale
Women's Competition
 Wisco

FUN DIVISION
40-30-20-10
Thrusters #55
80-60-40-20
Jumping Pull Ups

50/50 DIVISION
40-30-20-10
Thrusters #65
Pull Ups

RX DIVISION
40-30-20-10
Thrusters #75
16-4-8-4
Bar Muscle Ups

Thrusters
The barbell will start in the front rack position. The hip crease must pass below the parallel, and then pressed overhead in one fluid motion. Barbell can not pause at shoulders, or will be considered no rep.
Arms, hips, and knees must be fully locked out for rep to count. 
A full squat clean into the thruster is allowed on the first rep.

Jumping Pull Ups
Athletes arms are fully extended with elbows locked out. Athlete will be standing on the box, six inches measured from top of the hand. The rep is counted when athlete’s chin breaks the horizontal plane of the bar. 

Pull Ups
Athletes arms are fully extended with elbows locked out. The rep is counted when athlete’s chin breaks the horizontal plane of the bar. Kipping, butterfly & chest to bars are all allowed.


Bar Muscle Ups
Athlete will start in the hanging position from the bar with arms fully extended and feet off the ground. The athlete will then travel to the finishing position with elbows fully locked out while supporting yourself above the bar. Kipping the muscle- up is acceptable, but swings, using your legs on the side poles are not permitted.

CrossFit Verve
3545 Larimer Street
Denver, CO
80205


Femme Royale Women's Competition // Denver

FUN
9 Minute AMRAP
50 Wall Balls 10#
10 King Kongs
10 Snatch 65#

50/50
9 Minute AMRAP
50 Wall Balls 14#
5 Rope Climb
10 Snatch 85#

RX
9 Minute AMRAP
50 Wall Balls 20#
5 Rope Climb
10 Snatch 105#

• One person working at a time.
• Each athlete must perform a min of one rep of each movement.

FUN - 50/50 - RX
2 Power Clean Ladder

65 / 75 / 85 / 95 / 105 / 115 / 125 / 135 / 145 / 155 / 165 / 175 / 185
• Must complete two UNBROKEN Power Cleans.
• If the athlete fails but catches the barbell without dropping they can continue working to complete the power cleans for 2 successful reps. Unlimited attempts allowed as long as barbell isn’t dropped.
• Tap & Go -- no resting on the floor. Only in the hang or front rack position.
• Athletes have the option to start at the 65 or 85 station without penalty.
• The score will be the highest completed weight of each athletes combined.
• Once the athlete fails, each athlete will attempt max effort deadlifts. This will be considered the tie break score.
• One minute at each station for ladies to both complete the lift. If one fails the other will move on to the next station.

The athlete must perform two power cleans. 
Squat cleans are not allowed. 
Both power cleans must be pulled from the ground. 
They can not rest on the ground but in the hang position or the front rack. 
If you fail your second rep, you can attempt a third but you can not let go of the barbell and you must return back to the ground. 


In 15 Minutes Complete :: 
90 Deadlifts
20 Burpees
60 Front Squats
20 Burpees
30 Shoulder to Overhead
20 Burpees

In the remaining time max effort pull ups.

Fun : 75 / Jumping Pull Ups
50/50 : 95 / Pull Ups = 1 Point & C2B Pull Ups = 3 Points
RX : 115 / C2B Pull Ups = 1 Point & Bar Muscle Ups = 3 Points


• Barbell weight will stay the same for all the movements.
• One athlete working at a time on all the movements.
• Once the workout is completed, the athletes will work together to complete as many pull ups as possible in the remaining time of the 15 min.
• If the athletes finish the workout in 13:30, they will have 90 sec. of max effort pull ups.
• 50/50 & RX divisions: athletes will have the option to complete 2 movements, the more advanced movement will be worth 3 pts.

Workout One

Workout two

Workout three

Teams of 2



CrossFit Central Downtown
410 Pressler Street 
Austin, TX 78703

Workout ONE
42-30-18
Pull Ups while Partner Hold DB Overhead
Single Arm DB Thrusters while Partner Hangs from Pull Up Bar
*14 Minute Time Cap

RX: 35# DB, Pull Ups
Fun/Scaled: 20# DB, Pull Ups *can scale to jumping pull ups NO BANDS
Masters: 25#, Pull Ups
Girls 9-14: 10# DB, Pull Ups *can scale to jumping pull ups NO BANDS
Girls 15-16: 15# DB, Pull Ups *can scale to jumping pull ups NO BANDS

This Workout will be completed in Pairs. Athlete A & B are 1 Pair and Athlete C & D are 1 Pair.

At the call of 3-2-1, Go, Athlete A & B run out onto the floor. They must complete a COMBINED 42 Pull Ups. While one athlete is working the other athlete must hold their Dumbbell locked out overhead. The athlete can’t start their pull ups until the dumbbell is locked out and if at any time the dumbbell drops below the head, no repetitions will be counted until the dumbbell is back to lockout. The Pair may break up their reps however they want but each athlete must complete at least 1 repetition.

Once Athlete A & B complete a COMBINED 42 Pull Ups, they will then complete a COMBINED 42 Single Arm DB Thrusters. While one athlete is working the other athlete must hang from the pull up bar. If at any time the athlete drops from the pull up bar, no repetitions may be counted until the athlete is back up. For the Single Arm DB Thrusters, you can switch arms whenever you want. The Pair may break up their reps however they want but each athlete must complete at least 1 repetition.

Once Athlete A & B complete their 42 Pull Ups and 42 SA DB Thrusters, they will run to their start PAD to tag Athlete C & D who will go out and complete their combined 42 Pull Ups and 42 SA DB Thrusters in the same fashion.

The pairs will go back and forth with 30 Pull Ups and 30 SA DB Thrusters and then 18 Pull Ups and 18 SA DB Thrusters in the same.

Once Athletes C & D complete their 18 repetitions of SA DB Thrusters, they will run back to their start pad where time will be called.

Workout One

Workout TWO
In Relay Style:
50 Double Unders
25 Deadlifts 
15 Burpee Over Bar
Once all four athletes have completed their round.
Max reps of Deadlifts in Time Remaining
*11 Minute Time Cap

RX: 185#
Masters: 125#
Scaled: 105# *can scale to 100 Single Unders
Girls 9-14: 65# *can scale to 100 Single Unders
Girls 15-16: 75# *can scale to 100 Single Unders

This will be a relay style workouts. This will be 2 scored workouts. At the call of 3-2-1 Go, Athlete A will run out to the floor and complete their 50 Double Unders, 25 Deadlifts and 15 Burpee Over Bar. Once complete Athlete A will run back and tag Athlete B who will run out and complete their 3 exercises. This will continue in that fashion for Athlete C & Athlete D.

Once all members get back to their start pad time will be called. If you finish under the time cap, your team will complete as many Deadlifts as possible until the 11 minute time cap is called. Only 1 Athlete may be on the floor at a time, and you may run back and tag your teammates whenever you would like. Your team’s score for workout IIA will be the number of deadlifts you complete once workout II is complete. 

Workout two

Workout THREE
80 Wall Balls
80 Toes to Bars
80 Hang Power Cleans
80 Box Jumps 
*15 Minute Time Cap

One athlete always rowing for max effort meters within the entire 15 minute time cap. 500m increments.

RX: 14# Wall Ball, 95#, 24”
Masters: 14# Wall Ball, 85#, 20”
Scaled: 10# Wall Ball, 65#, 20” *can scale to step ups and knee raises
Girls 9-14: 6# Wall Ball, Knee Raises, 25#, 20” *can scale to step ups
Girls 15-16: 6# Wall Ball, Knee Raises, 35#, 20” *can scale to step ups

 At the call of 3-2-1 Go, Athlete A will run out to their medicine ball and complete as many UNBROKEN Wall Balls as they can, once the ball drops they must run back to start pad and tag Athlete B. Athlete B will then run out and complete as many UNBROKEN Wall Balls as they can, once they break, they must run back and tag Athlete C. It will continue in this fashion until the team gets 80 repetitions. Once all Wall Balls are complete, the team will complete 80 Toes to Bar, 80 Hang Power Cleans, and 100 Box Jumps in the same fashion. Once an athletes starts a repetition, they must complete the repetitions UNBROKEN. If they ever break or fall off the pull ups bar, they must stop run back to their start pad and tag the next athlete. 

If you finish under the time cap, your team will still be rowing until time is called.

There will be 2 scores for this workout. The time it takes to complete all 100 repetitions of the 4 movements and the # of meters on the rower at the end of 15 minutes. 

Each team will have a rower. One team member will always be rowing once the workout starts. Each athlete MUST row in 500m increments. Once the athlete hits 500m, they must switch out with another teammate. This will be a scored portion of the workout. Each team member must row at least one time. 


Workout three

Teams of 4

IRON Belle + Femme Royale Women's competition

Iron Belle & Femme Royale are joining forces​​​ to host a Women's Only ​competition​ in Austin, Texas. ​​​

Our goal is to bring women together through competition to encourage, empower and support one another. 
Our competitions will help over come limiting beliefs, break through mental limitation and build a stronger self confidence. 
​This event is for ALL fitness levels, competitive females, as well as novice athletes looking to try their very first competition. 
As a team of 4 the ladies will work together to complete 3 workouts throughout the day. The top five will advance to the finale.

​August 25th at CrossFit Central Downtown​

​RX + Scaled/FUN + Masters Divisions (40+)
​Teams of 4 Ladies
​3 Workouts + 1 Finale​
​​
Girls Divisions include ages 9-11, 12-14, and 15-16
T​eams of 2 Girls​
​3 Workouts + 1 Finale​

You don't want to miss out on this epic event! Sign up today as tickets will sell out! ​

MAY 11th 2019

EAGLE WING CROSSFIT 
426 Almond Ave 
Orange,CA
92866



Femme Royale
Women's Competition quad SOCAL

Workout One

Workout two

Workout three

Teams of 4

We are excited to announce the first Femme Royale Women's Competition of 2019.

Celebrating Mother's on their special weekend and making memories with our favorite Lionesses.

Teams of 4
With Two Divisions
>> RX & FUN <<

We will back at our favorite gym
in Southern California,
with new entrances, restrooms, & beautiful remodeled.

Don't miss out, this event will sell out! 

Mother's Day Weekend

Workouts released march 15th

SIGN UP NOW

>> Team Work Makes the Dream Work <<
3 x 4 Minute AMRAP // :30 Transition between each

RX 
Station 1 = Partner Unison Toes 2 Bar & Partner Pistol Squat Hold
Station 2 = Max Effort AirDyne Calories, Rest, & Partner Opposite Arm & Leg Lock Plank Hold
Station 3 = Box Step Overs with London Bridge Inverted Pike 

FUN
Station 1 = Partner Unison Hanging Knee Raises & Partner Squat Hold
Station 2 = Max Effort AirDyne Calories, Rest, & Partner Plank Hold
Station 3 = Box Step Overs with London Bridge Pike 

2 Partners will be working to complete as many reps as possible while 2 partners are holding a static hold.
Partners must be in static hold position for the dynamic movements reps to count. 
**Except for the AirDyne, one partner will be resting, one working, and two athletes in the static hold position.
Partners can rotate movements however you choose. 
Athletes are NOT required to complete all the movements.
If you switch or rotate partners the athletes working MUST stop. Communication is KEY. 
This workout is about strategy and working together as a team. It is entirely up to you on how you divide up the movements and who does what at what stations. 

RX Unison T2B > Partners must be working in unison for the rep to count. The starting position both feet must begin behind the bar (vertical plane) at the bottom, and arms fully locked out. Feet must touch the bar at the top at the same time. Toes must touch between hands. The athlete’s rep will count once both athletes have touched the bar. 
Each time the athletes have completed an unison T2B, one rep will be counted. (Both athlete’s reps will equal one rep, not two.)

RX Partner Pistol Hold > Two athletes must hold the bottom of a pistol squat in order for the unison T2B reps to be counted. 
Two athletes will lock hands and hold the bottom of a single leg squat. The leg extended must remain off the ground, during the hold. Both athletes will have either their right leg extended during the hold, or both of their left legs extended. Athletes may not have one right, one left leg extended. Their hips must below parallel for the hold to count. 

FUN Unison Hanging Knee Raises > Partners must be working in unison for reps to count. Feet must begin behind the bar (vertical plane) at the bottom, and arms fully locked out. Knees must break hip crease. Rep will be counted once both athlete’s knees have reached higher than their hip crease.

FUN Partner Squat Hold > Two athletes must hold the bottom of a squat in order for the unison hanging knee raises reps to be counted. 
Two athletes will lock hands and hold the bottom of a squat.  
Both athlete’s hips must below parallel for the hold to count. 

Airdyne > no explanation needed! You know what to do! 

Rest > Rest, no need to say more. 

RX Partner Opposite Arm & Leg Plank Hold > While one partner is airdynin’ and the other is resting, two partners will be holding an opposite arm & leg plank hold together. Both athletes will have either their right or left arm locked onto the opposite athlete’s shoulder. If the right arm is extended, their left leg must be off the ground. If their left arm is extended their right leg must be off the ground. If you switch or rotate partners the athlete on the bike MUST stop. Communication is KEY. 

FUN Partner Plank Hold > While one partner is airdynin’, and the other is resting, two partners will be holding a plank hold. Two partners will start in the plank position, arms locked out and knees off the ground. From there one athlete will rest her hand on top of the other athlete’s shoulder. The other athlete will do the same. The hand that is holding the athlete up is the shoulder the other athlete will rest their hand. Both athletes will either have their right arms locked or their left arms locked. 

RX 24” Box Step Overs w/ London Bridge Inverted Pike > 
Two athletes will be holding an inverted pike position on the box while two athletes will be completing box step overs. The athletes MUST be inverted for the other athlete’s step overs to be counted. Athletes will start on one side of the box and step on top of the box, to get to the other side. Hips do NOT need to be extended on top of the box for the rep to count. After the athletes step off the box they must then return to the otherside of the box by going under the athletes holding the inverted pike. The rep is counted after the go under the inverted athlete. 

Inverted Pike Position > Each athlete has to have both feet on the box and both hands on the ground. We understand that different shapes and sizes of athletes will make for a variety of ways to hold this position. You will also need to figure out the distance of your feet and hands on the box to ensure that your partners can crawl underneath you. 

24” Box Step Overs w/ London Bridge > Two athletes will be holding a plank position on the box while two athletes will be completing box step overs. The athletes MUST be holding a plank for the other athlete’s step overs to be counted. Athletes will start on one side of the box and step on top of the box, to get to the other side. Hips do NOT need to be extended on top of the box for the rep to count. After the athletes step off the box they must then return to the otherside of the box by going under the athletes holding the plank. The rep is counted after the athlete goes under the other athlete holding the plank. 





>> Pass, Pass, Lift, Lift, Lift, Pass, Pass <<
Buy In
40 Med Ball Pass to the Right
40 Med Ball Pass to the Left

Then complete the following… 
100 Thrusters 
150 Deadlifts 
100 Hang Power Cleans 
300 Partner Med Ball Sit Ups

Buy Out
40 Med Ball Pass to the Right
40 Med Ball Pass to the Left

RX
20# Med Ball
Thruster 85#
Deadlift 155#
Hang Power Clean 85#

FUN
14# Med Ball
Thruster 55#
Deadlift 105#
Hang Power Clean 55#

All four athletes will work together to complete the med ball passes. 
RX > Two burpee plenty if the ball is dropped or if any of the athlete’s feet touch the ground during the passes. 
FUN > Two burpee plenty if the ball is dropped or if the athlete receiving the med ball’s feet touch the ground during the passes.
Once the passes are completed the athletes will then work to complete all the barbell and med ball sit up reps.
One athlete will be working to complete the barbell reps, one will be resting, while the two others will be working on completing all the med ball sit ups. 
Athletes must complete the barbell movements in the order listed above.
All athletes must do a minimum of one rep per each of the movements. 
Once the athletes have completed all the barbell & med ball sit ups the athletes will work to complete their 80 med ball passes. 
If the athletes do not finish within the time cap of 18 minutes, their score will be the amount of reps completed. 
1 Pass = 1 Rep. 

RX MedBall Pass > All four athletes will sit shoulder to shoulder facing out with their feet off the ground. Athletes will work together to pass the med ball one direction 40 times, and then again in the opposite direction for another 40 times. All athlete’s feet must remain off the ground while passing the med ball. If an athlete’s feet touch the ground, or the ball is dropped there will be a two burpee plenty. All four athletes must stop and complete two burpees, once the burpees are complete they can then resume where they left off on their passes. Once all 80 passes are complete they can move onto the platform and start completing their barbell and sit up reps. 

FUN MedBall Pass > All four athletes will sit shoulder to shoulder facing out with their feet off the ground. Athletes will work together to pass the med ball one direction 40 times, and then again in the opposite direction for another 40 times. Only the athlete receiving the med ball feet need to be off the ground. If the athlete’s feet touch the ground while receive the medball, or the med ball is dropped there will be a two burpee plenty. All four athletes must stop and complete 2 burpees, once the burpees are complete they can then resume where they left off on their passes. Once all 80 passes are complete they can move onto the platform and start completing their barbell and sit up reps. 

Thruster > The barbell will start in the front rack position, the athlete must then squat below parallel (hips below the knee cease). In a thrusting motion the athlete will drive the barbell overhead. The rep is counted with the athlete is fully locked out; arms, knees, hips fully extended and barbell over the middle of the body. The thruster is one fluid motion, no jerking or pausing at the shoulder.
 
Deadlift > Athlete must begin with the barbell on the ground. Athlete will elevate the barbell from the ground and return it to a fully standing position with hips fully open, knees fully locked out and shoulders behind the vertical plane of the barbell. 

Hang Power Clean > The athlete’s starting position is with the barbell above the knee. Finishing position is barbell in the front rack position, hips and knees fully extended. The athlete may NOT squat clean the reps, nor pull from the floor. 

Partner Med Ball Sit Ups > Two athletes will lock or touch feet while laying on their back. One athlete will then descend with the med ball and touch the ground with the med ball behind their head. The athlete will then return to a seated upright position and pass the med ball to the partnering athlete. That athlete will then descend with the med ball and touch the ground with the med ball behind their head. The athlete without the med ball does not have to complete a sit up. Only the athlete with the ball will complete a sit up. The rep will be counted once the athlete has touched the ball to the ground and passed it to the next athlete.












>> Hustle for that Muscle <<
8 Minute AMRAP
RX > 280#
FUN > 200#

All for athletes will start at one end with weights. 
As a team the athletes must carry down their weights to the sled. 
Athletes may only carry two weights at a time. 
Once all the weight is on the sled, the athletes will then work together to complete as many sled pushes possible within the remaining time.
Only two girls pushing the sled at a time. You can rotate partners.
Each girl must do at least one sled push.
Length of sled push approx 100ft = 1 rep.
Each 25ft will be worth .25 of a point. 

RX :: Sled (70#) + 2 x 45# + 2 x 25# + 2 x 15# + 4 x 10# = 280#
Fun :: Sled (70#) + 4 x 25# + 2 x 15# = 200#














NAPA VALLEY FITNESS, Home of CrossFit Napa Valley
55 Enterprise Court #6
Napa, CA
94558




Femme Royale Women's Competition // NAPA

FUN
9 Minute AMRAP
50 Wall Balls 10#
10 Asst. Ring Dips
10 Snatch 65#

50/50
9 Minute AMRAP
50 Wall Balls 14#
10 Ring Dips
10 Snatch 85#

RX
9 Minute AMRAP
50 Wall Balls 20#
5 Bar Muscle Ups
10 Snatch 105#

• One person working at a time.
• Each athlete must perform a min of one rep of each movement.

FUN - 50/50 - RX
2 Power Clean Ladder

65 / 75 / 85 / 95 / 105 / 115 / 125 / 135 / 145 / 155 / 165 / 175 / 185
• Must complete two UNBROKEN Power Cleans.
• If the athlete fails but catches the barbell without dropping they can continue working to complete the power cleans for 2 successful reps. Unlimited attempts allowed as long as barbell isn’t dropped.
• Tap & Go -- no resting on the floor. Only in the hang or front rack position.
• Athletes have the option to start at the 65 or 85 station without penalty.
• The score will be the highest completed weight of each athletes combined.
• Once the athlete fails, each athlete will attempt max effort deadlifts. This will be considered the tie break score.
• One minute at each station for ladies to both complete the lift. If one fails the other will move on to the next station.
 

In 15 Minutes Complete :: 
90 Deadlifts
12 Lateral Burpees
60 Front Squats
12 Lateral Facing Burpees
30 Shoulder to Overhead
12 Lateral Burpees

In the remaining time max effort pull ups.

Fun : 75 / Jumping Pull Ups
50/50 : 95
RX : 115


• Barbell weight will stay the same for all the movements.
• One athlete working at a time on all the movements.
• Once the workout is completed the athletes will work together to complete as many pull ups as possible in the remaining time of the 15 minutes.
• If the athletes finish the workout in 13:30, they will have 90 seconds of max effort pull ups.

Workout One

Workout two

Workout three

Teams of 2

Our Purpose

We believe FR competitions are a healthy outlet for women to overcome their fears and doubts.
We believe in community over competing against one another. If she wins, we all win. 

Encouraging, empowering women to push their physical and mental limits.  
To train for life, because sometimes being strong isn't about the weight on the bar. It's the strength to push through when life knocks us down. 

Our events are about every athlete competing, not just the elite.  We want you to do your best, and leave feeling empowered to take on anything the world throws your way.

Our Events are about enjoying life while working hard!

Our Goal

Our goal is to make sure we provide the safest environment and highest quality event coordination possible for all our athletes.  
If we must make changes or alterations to the workouts we will notify you immediately.
Safety first lionesses!


AN EXPRESSION, A WAY OF LIFE FOR
THE WOMEN OF OUR GENERATION. 

WOMEN WHO STRIVE TO LIVE STRONGER
MORE PASSIONATE LIVES.  

THEY DO NOT ACCEPT DEFEAT.  

THEY OWN WHO THEY ARE AND
WHAT THEY WANT TO BECOME.  

THEY ARE POWERFUL WOMEN WHO WANT TO CHANGE THE WORLD. 

Femme Royale is...

Femme Royale caters to the 98% of women CrossFitters. Our competitions are put on to bring ALL types of women together through competition. 3 partner style workouts, 2 divisions, 1 purpose. It isn't about one girl, but a group of women that share the same powerful vision and passion for life. Femme Royale is a platform for women who desire more. We believe competitions are a healthy outlet for women to learn a lot about themselves. Overcoming what they never thought was possible. An opportunity to adopt new empowering beliefs about themselves. Breakthrough mental limitation, an opportunity to develop a strong work ethic, discipline, and overcome challenges. We believe our competitions will help women build a stronger self confidence. Competency for their own life, not only through a physical capacity but in their emotional, mental, spiritual development as well.

The Femme Royale competitions are perfect for women of all ages and fitness abilities through the use of three categories of competition: the RX Division, the 50/50 Division and the Fun (Scaled) Division. 

An example of the differences between the three divisions is with pull-ups; many women would like to compete but struggle with stringing together multiple sets of unassisted pull-ups. Some can do the more advanced movement such as chest to bar pull ups.

Each athlete must be able to do a minimum of ONE rep per the required standards. Example- 10 Muscle Ups Each partner must do one, but can be split up however you choose. Partner 1 does 9, and Partner does 1. 

If the movement standards states that it is an alternating movement, such as alternating partner box jumps then each partner will have to do equal amounts of work. 

RX Division :: advanced athlete, skilled in the following pull-ups, ring dips, handstand pushups, muscle ups. Move efficiently with 105# plus. 

50/50 :: New Division :: Not quite RX, but does not need to scale any of the movements. Can perform pull ups, toes to bar, handstand push ups. Move efficiently 75-95#.

Fun Division :: Athletes that are new to the competition scene or beginners. Allows for banded or jumping pull-ups, great for those women who still struggle with unassisted pull-ups, modifications will be allowed. Move efficiently with 35-75#.

No. Only one partner needs to register the team. The entrance team covers both athletes. Please include both athlete's names, emails, affiliations, and tank top.

No. We will allow teams to exchange athletes if need be. We understand "things" happen and changes are inevitable so as long it's two weeks prior to the event we will do our best to accommodate your needs. We do NOT offer post event refunds. 

RX Division :: advanced athlete, skilled in the following pull-ups, ring dips, handstand pushups, muscle ups. Move efficiently with 105# plus. 

50/50 :: New Division :: Not quite RX, but does not need to scale any of the movements. Can perform pull ups, toes to bar, handstand push ups. Move efficiently 75-95#.

Fun Division :: Athletes that are new to the competition scene or beginners. Allows for banded or jumping pull-ups, great for those women who still struggle with unassisted pull-ups, modifications will be allowed. Move efficiently with 35-75#.

GREAT! Let Femme Royale be your first competition!! Our goals is to have women of ALL levels competing. We believe everyone is an athlete, beginner, advanced or even if you just enjoy working out. Our events are meant to be FUN!! Obviously it may be some of the girl's goal to win, but maybe it doesn't have to be your goal. Come out and just have FUN and see what YOU can do. 

7 am: Athlete Check In
8:15 am: Athlete Briefing
8:45 am: Group Photo
8:55 am: National Anthem
9 am: Start of First Workout

All the heat times and schedule for the event will be sent out the week of the event. No later than Wednesday. Parking details, vendors, and all the little details for the week of the event. 

We do our best to accommodate all athletes, so we ask for no name changes the week of the event. Must be done minimum of 14 days before the event. We will allow team members to be changed the week of, as we know things come up.

Yes we will always have a photographer at our events. @hilarysb is our photographer and she is absolutely amazing. Please do not email about when the photos will be published. We will post them as soon as we get them from our photographers. They do take time to edit and we do ask for a photo of each athlete. So PLEASE understand that doesn't always happen but we do our best to try and make it happen ASAP. 

All of our athletes will receive goodie bags what will consist of an athlete tank top and various other goodies. We want ALL the athletes to leave with something, versus just the winners of each division. The top three teams of the FUN & 50/50 divisions will receive prizes. For the RX division it is a winner takes all, CASH prize. 

Are there to keep the competition fair. We hold our athletes to the movement standards to keep an even playing field. If you are competing the FUN division we allow for modifications, ie less weight, movement modifications. But you will be scored behind anyone who didn't modify the movement. Also if you can complete the movement as prescribed and then some, please don't sandbag. Go for the division that will CHALLENGE you!!! 

Be KIND to our judges, they are there to support all of you competing. They do their best, and we appreciate all their hard work. Without them our events wouldn't be possible. 

Sh*t happens, we get it. Not often but we may need to change the workout due to equipment or logistical reasons. If this happens, PLEASE don't freak out. We do our best to make sure the day of the event runs smoothly. There is a lot of planning that goes on before, and sometimes we need to change from the original plan.

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