SONA SLAM!

Join us at CrossFit Sona for our first annual SONA Slam!  Get your team of two together, and be ready to slam your competition!  

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Event Details:

DATE & TIME: Saturday, October 20th from 9:00am to 5:00pm

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Judging Standards:

Sona Slam will use CrossFit Open standards for all movements unless otherwise specified.

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Divisions:

Teams of 2 male or 2 female athletes will choose to compete in the RX or scaled divisions. All athletes will participate in 4 events. Some events may yield more than one score or offer additional points.

RX Division:

The RX division is designed for athletes with a strong foundation in CrossFit. 

Scaled Division:

The Scaled division is designed to give athletes a taste for competition and allow them to challenge themselves in a fun way. Scaled teams should expect to see scaled versions of standard CrossFit movements. Examples would be Ring Rows instead of Pull Ups or Push Ups instead of Dips.

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Event Day:

-  Check-In: 8:00 am - 9:00 am (October 20th)

• First Event Briefing is at 9:00 am
• Prizes Awarded to the Top 3 Teams in Each Division

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Registration:

Cost:

- $100/Team - Event T-Shirt Included in Registration - (registration deadline for t-shirts is 9/30)

Team Information:

After registering your team, please email the following information to Traci at info@crossfitsona.com

- Team Name

- Team Roster (and who is team captain)

- Division (Scaled or RX)

- T-shirt Sizes

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Volunteers Needed, NO Experience necessary!

If you would like to help out at the event, please email Traci at info@crossfitsona.com with your availability on competition day.

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Our Charity Partner:

This event will benefit the local non-profit, Truth Pharm, Inc.  

Truth Pharm is a national advocacy 501c3 non-profit organization. Truth Pharm is working to raise awareness and reduce the stigma associated with substance use disorders, and advocating for policy change to improve treatment options.

Overdose rates have quadrupled in 10 years.  "Nationwide, we lost 64,000 people to an overdose.  As of 2016, overdose is the leading cause of death for anyone 50 and under.  This epidemic has surpassed the AIDS epidemic. In Broome County in 2017 we lost 66 people to an overdose - more than one per week.

Broome County has both the highest overdose rate in the state as well as the highest incarceration rate. We feel incarceration is the wrong approach.”

Truth Pharm's mission is to raise awareness, reduce the stigma, educate the public and advocate for policy change to reduce the harms caused by substance use. We are not an 'anti-drug' organization, we're an anti-death and anti-harm organization.

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THE WORKOUTS -

***First 3 Events will be announced by 9/30/18.  Hints on Event 4 will be released on 10/15.  Complete details for Event 4 will be announced on the day of competition after Event 3 is completed!

EVENT 1 : Nancy & Nicole on Wheels

7-min AMRAP 

Rx 

15/10 cal Assault Bike 

15 Overhead Squats (95/65#) 

*Partner 1 does one full round of Nancy while Partner 2 rests; then partners switch. 

*Score is total rounds and reps. 

*Scaled - 10/7 calories OHS (65/45#)

(1-minute rest)

7-min AMRAP 

Rx 

15/10 cal Assault Bike

MAX reps pull-ups 

*Partner 1 completes 10 calories on Assault Bike while Partner 2 accumulates chin over bar pull-ups; then partners switch. 

*Score is total pull-up reps. 

*Scaled - 10/7 calories and ring rows

Event 1 yields two scores, one for each AMRAP.

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EVENT 2:  SONA STRONGMAN  

Partner 10 Rep Max Deadlift  (*10 min time cap)

Partners will accumulate 10 total reps of the Deadlift at a chosen weight. Team can attempt multiple weights within the time cap.

*Both team members must perform at least one Deadlift at the chosen weight. Example: Partners decide upon 315#; Athlete 1 performs 2 reps, Athlete 2 performs 8 reps - as a pair, they have completed 10 total reps at 315#.  Any rep scheme is legal as long as each team member performs at least 1 deadlift at the chosen weight.

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EVENT 3:

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EVENT 4:

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FAQs

Are there ID or minimum age requirements to enter the event?

16

What can I bring into the event?

Athletes are required to bring their own food/beverage, clothing and personal gear to event.  Beverages and snacks will be available for purchase.

How can I contact the organizer with any questions?

Traci Meier - info@crossfitsona.com or 607-953-4122

What's the refund policy?

No Refunds