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June 23, 2018

NorthFit Creamery, Home of CrossFit Fort Atkinson

201 North Street
Fort Atkinson, WI
53538



Femme Royale Women's Competition // WISCO

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.

Workout One

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
*One minute at each station.  Both athletes must complete lift within the minute.
*If athlete fails, but catches the barbell without dropping then they can continue working to complete the 2 good power clean reps.  Unlimited attempts allowed as long as barbell isn't dropped.
*Tap & Go -- no resting on the ground. Rest only in the front rack or hang 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 athlete combined.
*Once athlete fails, athlete will attempt max effort deadlifts.  This will be considered the tie break score.

Workout two

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
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 three

Teams of 2

September 8, 2018
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


August 25, 2018

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! ​

September 22, 2018

EAGLE WING CROSSFIT 
426 Almond Ave 
Orange,CA
92866



Femme Royale Women's Competition // SOCAL

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. Can only rest in the hang or front rack position. Must retouch the ground for full rep.
• 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 12 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
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

October 20, 2018

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

November 17, 2018

CrossFit Sua Sponte
6675 Falls of Neuse Rd #125-127
Raleigh, NC
27615



Femme Royale Women's Competition // RALEIGH

TBA 
Will post by October 7th. 


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 13 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!


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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