HOA4 Podium!

After a weekend full of amazing performances and great competition, the top teams for both the RX and Scaled division proved their fitness at HOA4!

RX Division Top 3:
1st - CrossFit Omaha
2nd - CrossFit Springfield
3rd - CrossFit OKC

Scaled Division Top 3:
1st - CrossFit Terra Firma
2nd - CrossFit Owasso
3rd - CrossFit 417

EVERY participating team at HOA4 should be extremely proud - thanks so much for giving us inspirational effort all 3 days!

HOA4 WOD 1 Heat Assignments

Analyzing the HOA4 RX Division Teams...

Armand McCormick of CrossFit Kilo

There will be no shortage of talent converging upon CrossFit Springfield for the November 2012 Heart Of America CrossFit Team Competition. This article is intended to acknowledge some of the key athletes and well established teams who've competed in HOA and other large scale team events throughout the past year (eg Open, Regional, Games, etc).

Tip of the Spear: "Great Expectations"

CrossFit Kilo led by 2011 Games athlete, Armand McCormick, took 2nd at 2012 NC Regionals and had the highest finish of any North Central team at the 2012 CrossFit Games Team World Finals taking home 7th place

Quad City CrossFit is a team that is loaded with talented veteran CrossFitters. These guys and gals always bring their "A" game. QCCF placed 3rd at HOA3, placed 3rd at 2012 NC Regionals, and 34th at CrossFit Games World Finals

CrossFit Jenks led by Paige Millspaugh,  Denver Mcphail, and a whole host of stud male and female athletes won HOA3, placed 1st at 2012 NC Regionals, and 35th at CrossFit Games World Finals

CrossFit Springfield led by NC 5th place finisher, Andrew Koch, and 23rd place individual competitor, Kara Wallace. CFS took 7th in the 2012 Open and placed 2nd at HOA3

CrossFit Omaha led by Ricky Frausto barely missed CrossFit Games this year with a 4th place finish at Regionals

CrossFit OKC is an affiliate with great depth and veteran CrossFit competitors - with a 5th place overall finish at the 2012 Regionals, you can rest assured this is a team that will come to play

CrossFit NWA is a well balanced team who took 7th at the 2012 NC Regionals

CrossFit 540 will also sport a well balanced team who took 11th at 2012 NC Regionals

Middle of the Pack: "Dangerous STL teams always looking to make some NOISE"

CrossFit Gambit
CrossFit Valley Park
CrossFit Ice
CrossFit TNT
AND OF COURSE CrossFit 26

Under The Radar: "Keep your head on a swivel cuz these teams are gonna be legit"

CrossFit 417 is led by 6th place NC Regional finisher, Jared Stevens. CF417 has a whole slew of stellar male and female athletes ready to test their metal on the big stage of HOA

CrossFit Springfield has multiple teams stocked with uber competitive talents. Many of which have competed on both the CrossFit Games Regional and World Final stages

HOA4 Itinerary & Additional Event Notes!!!

HOA4 Itinerary

• The following is the agenda for the entire weekend of HOA4. Details are subject to change (but if you know me well then you know they likely won’t- they’re in STONE now). Any changes will be posted and e-mail notifications sent to each team’s captain.

• There will be 1 event on Friday Nov 2^nd, 4 events on Saturday Nov 3^rd, and 1 final event on Sunday Nov 4^th.

• Each of the HOA4 WODs will be run in heats of 10 teams. There will be 9 heats/WOD. Heat assignments will be adjusted at the end of each day based on your team’s ranking.

• WOD 1 heat assignments will be announced the week of Oct 21^st on FB and on the HOA4 blogsite. WOD 1 heat placement is based on your team’s registration date (earlier registration = later heat placement).

• WOD 1 will be announced the week of Oct 28^th.

Friday, November 2^nd 2012

1pm-5:30pm: Team, Judge, and Volunteer Check-In

6pm: Welcome, benediction, and WOD 1 Movement standards/Q & A

6:30pm: National Anthem & WOD 1 Begins

9pm: WOD 2 Announcement and Briefing. WOD 2 outline and heat times will be posted online by 10pm

Saturday, November 3^rd 2012

7am: Volunteers and Judges Arrival Deadline. Athletes should arrive 1 hour before their heat

7:30am: WOD 2 Movement Standards and Q & A

8am-6pm: 4 Events (TBA)

6:00pm Final WOD announcement and briefing

7pm: Final WOD and final WOD heat times will be posted online

Sunday, November 4^th 2012

7:30am: Final WOD Movement standards and Q & A

8am-12pm: Final WOD

12:30pm: Awards Ceremony

Additional HOA4 Notes

We’re gonna stay on task and on time: In order to keep this event moving along, fit in all of the teams, and fit in all of the WODs of HOA4, it is critical that our heat resets happen QUICKLY. Please help this process by MOPPING YOUR CARCASS OFF THE FLOOR immediately following each workout. No time for writhing on the floor in pain…Go cry out back if you mustJ

Perfect Practice = Perfect Performance: We’ve had two HOA4 judges’ clinics this October. I feel confident in saying that this is the most prepared, experienced, and talented group of judges we’ve seen at any of the many events CFS has hosted throughout the years. We have judges coming in from all around the local area of Springfield and even the region (thanks so much to all those judges who have traveled great distances to attend our judging clinics!!!). At our meetings, the theoretical emphasis has revolved around each the following 5 key characteristics of a good CrossFit judge:

A good judge is VOCAL

A good judge is ASSERTIVE

A good judge is ACCURATE

A good judge is DECISIVE

A good judge is UNBIASED

As an HOA4 competitor, do yourself and your team a favor and be sure you’ve watched the HOA4 movement standard video AND make sure in your training that you are holding yourself and your teammates accountable to FULL ROM. We’re itching to “No Rep” all no rep-able movementsJ.

Spectator/Athlete Parking: Parking will be available in the grass lot across from CrossFit Springfield. There is also another huge open grass lot available down Sunset St on the right hand side of the road.

Please DO NOT PARK in the lots of the two businesses closest to our facility: Jump Mania and Doggie Daycamp. Any cars parked in these lots will be subject to towing. There is no fee for parking at HOA4.

Spectator Fee: $5/Day or $10 for the entire weekend.

Volunteer/Judge Parking: All HOA4 event staff will be allowed to park in the lot located between CFS and Classic Rock Café buildings. YOU MUST HAVE AN HOA4 EVENT STAFF PARKING PASS in the windshield of your vehicle to gain access to this lot. Please pick these up at CFS front desk on Friday Nov 2^nd anytime between 12pm and 5pm.

GAMETIME is fast approaching and we couldn't be more excited about giving you an awesome CrossFit competitive experience!!!

Stay safe, keep training hard, and God Bless!!! See you in less than 2 weeks!!!

~Jeremy Mhire

HOA4 Movement Standards

The only movement we failed to demo for this video is the Ring Row. Watch THIS LINK to see the ring row demonstrated. Be prepared to see either of the first 2 variations used in the video (with and without the heels on a box). For judging purposes, the elbows must reach full lock out at the bottom of each rep and the heel of the hand must clearly touch both sides of the athletes chest at the top of each rep in order to count.

HOA4 Judges & Volunteers: Don't forget there will be clinics held on October 7th and 21st at 12pm (for Judges) and 1pm (for Volunteers).

Competitors: If you're coming in from OOT and haven't booked your hotel yet, HOA4 has a block of room available HERE.

We're exactly ONE MONTH away from the 2012 Heart of America CrossFit Team Competition! It'll be here in no time...stay healthy and keep training hard!!!

Meet The HOA4 Sponsors!!!

HOA4 is extremely honored to announce our Co-Title Sponsors for this year's competition: Simply Pure Nutrients & JUNK Brands!!! Both these guys are the REAL DEAL. Their businesses are completely in-line with the culture and standard of excellence we all seek to align ourselves with in the CrossFit Community. Thanks, SPN & JUNK!!!

About Simply Pure Nutrients:

Simply Pure Nutrients purpose is to meet the nutritional needs of anyone who insist on putting only the best ingredients in their bodies. We've designed our products based on the latest nutritional science with the single goal of providing products that are all natural, with no added sugars or any other artificial ingredients or fillers. Our labs are FDA certified and follow the strictest guidelines for quality control. Every ingredient we include in our products has a specific nutritional function meant to mimic whole foods so that our customers achieve the best results possible in the most natural way. Our company is made up of a group of passionate and active individuals who come from various walks of life. In addition to being avid crossfitters, what we all have in common is a passion for healthy living and eating, the goal of becoming better each and every day and the willingness to share our value and beliefs through our wonderful products. We believe taking action through leadership, inspiration and motivation and are dedicated to serving our community through these beliefs. We are really proud of our products and love what we do. We promise to continue to provide the best nutritional products available in the market and hope you love our products as much as we do.

A note from SPN founder, John Jaramillo:

"We at Simply Pure Nutrients have taken the most stringent measures to ensure the uncompromising purity of all products manufactured for us. We absolutely guarantee that none of our products contain any illegal anabolic steroid compounds, fillers, or substandard ingredients. We are adamant that all of our suppliers of raw materials provide us with a certificate of analysis, clearly stating that all of the material has been tested for purity. In addition, we have gone to great lengths to source our ingredients only from sources with the highest quality control standards. We stand behind all of our products without any reservations."

~John Jaramillo,  SPN Founder/President

                                                               About Junk Brands:

"JUNK is committed to you

Junk is the stuff of life — those little things that make all the difference in how you live, work and play. Our signature product, the headband, was born out of a simple need and created to function with style. Our products work with you as your story unfolds. You’ve got too much going on to worry about the junk, so let us do it for you. We won’t let you down.

JUNK for life

Junk enhances your workout, your style and your life. Being a renegade isn’t easy. At the end of the day you’ve used it all up and worn it out. That’s just how Americans roll. We’re right there with you, thriving on the impossible and reaching every day for something better. That’s why Junk wants to make a difference here at home. We believe that when times are tough, Americans hit back harder. Resistance is everything. So we will always strive to be American made in as many of our products as possible. Wear our headbands with pride — not just because you rock the look, but because you are also part of the resistance. Junk may just be a small piece of your pursuit of life, but our hope is that to someone else it is part of the bigger picture. It is a job well-done in the USA.

Our Story

The story of JUNK Brands is evolving, just like you. We do have a type. We believe in those who fight convention. Those who are inspired by the word ‘no.’ We know what it takes to step out from behind a desk at the end of the day and begin again. There’s too much waiting around in life. So when we saw a need, we fulfilled it. From the creation of the first headband, we connected to an entire culture of people who get it done with style, with grit – whatever it takes. Our lives have always been about pushing the limits. We don’t sweat the small stuff, unless it’s shaving a tenth of a second off a run. Neither should you. Get your JUNK on."

Beau and Kourtney Barrett, Owners of JUNK Brands

Official Sponsors of The 2012 Heart of America CrossFit Competition

In addition to our title sponsors, the following businesses (as of 9/18) have all come on board as Official Sponsors of HOA4 and we couldn't be any more excited! All of these businesses will be represented as vendors at this year's event, so be ready to pick up some BAD@$$ swag before and after you crush each WOD:

Thanks so much to all of these amazing businesses for your generous sponsorship of HOA4! Each of your contributions will assist in making this year's H.O.A bigger and better than ever!!! If you'd like to see your business listed as an official H.O.A 4 event sponsor, please contact Jeremy Mhire at 417.763.2096. The deadline to register as a sponsor or vendor at HOA is October 2nd.

Announcing The HOA4 Affiliate Roster!!!

Nothing beats an epic CrossFit group pic! There will plenty of opportunities to capture these awesome moments this November with the following affiliates, who will be sending teams to represent their boxes at The 2012 Heart of America CrossFit Team Competition:

CF 26
CF 413
CF 417
CF 540
CF Branson
CF Fayetteville
CF Gambit
CF Ice
CF Jenks
CF Kilo
CF Kirkwood
CF Natural State
CF Nixa
CF NWA
CF OKC
CF Omaha
CF Owasso
CF RTB
CF RuK
CF Seven
CF SoMO
CF Springfield
CF St. Charles
CF St. Louis
CF Strength & Honor
CF Terra Firma
CF TNT
CF Valley Park
CF Xtra Mile
Quad City CF
River Market CF
US Army, Fort Leonard Wood

Many thanks and best of luck to all of our participating affiliates!

HOA4 Registration Is OPEN!!!

Register for HOA4: HERE

Stay tuned for updates on teams committed to compete at this year's event!!! 

HOA4 Registration Opens in 12 DAYS!!!

Registration for The 2012 Heart of America CrossFit Team Competition opens in less than 2 weeks! It will be live on Monday, September 3rd. The buzz and excitement is picking up already and we can't wait for this November's gathering of the region's fittest teams! Here are a couple of tips and info to help you have a smooth HOA registration process:

Preparedness. Be ready to sign up early; especially this year. 58 teams participated in HOA3 which - logistically speaking - kept us on our toes and tested the limits of CrossFit Springfield's 13,000 sq ft. facility. Although we desire to continue to grow HOA, we don't want to do it at the expense of putting on an organized, well run, first class event. Don't miss out on competing this year by waiting too long to put your team together.

HOA4 Registration cost is $275 per team. This breaks down to about $45 per person for three days of competition and one freakin' darn good time. Yes, please.

The first shall be last...in a good way. Your team's registration date will determine WOD1 heat placement. Earlier registration = Later heat = Watch what everyone else does wrong and then don't do it.

When you go online to sign up for HOA4 (The registration link will be posted here, CFS's website, and just about everywhere on Facebook once it goes live), please make sure you already have all of your team's CORRECT t-shirt sizes to input. You won't be able to change them once you've finalized your submission.

We'll have HOA4 hotel rates to announce at the time registration opens. Opening ceremony for HOA4 will be at 6pm SHARP on Friday, November 2nd with the first WOD kicking off at 6:30pm.

Keep training hard! November 2nd will be here in no time!

HOA4 RX & Scaled Divisions. To Scale OR Not To Scale?

Each year, leading up to November's Annual Heart of America CrossFit Team Competition, many affiliates struggle with the decision on whether to register their team in the Scaled or the RX division. Here are some guidelines I'd like you to consider in making this decision:

• Evaluate the individual athletes that comprise your team. If at least 4 of your 6 teammates can check the mainpage (crossfit.com) WOD on any given 3 day work cycle and are able to perform at least 2 of 3 of these WODs completely as RX, then consider your team for the RX division.

• If at least 4 of your 6 athletes are capable of working with modalities such as HSPU, Muscle Ups, Ring Dips, Toes To Bar, CTB Pull Ups, Double Unders, and Moderate to heavy load lifts such as OHS, Thruster, Clean & Jerk, and Snatch, then consider registering your team in the RX division. 

• If your athletes generally display aptitude in all of the objectives listed above and you have 1 or 2 who don't - we're advising that they take the plunge and go for the RX challenge.

• KNOW THIS: HOA4 WOD programming, just as it has been in years past, will aim to be inclusive for ALL athetes on ALL teams - meaning whether your team is competing as RX or Scaled - my objective will be to program in such a way that everyone will have their moment to be involved and to shine.

• Remember! Competition brings out game-day efforts and gameday performances. The biggest let down in any sport is to not step out of your comfort zone and test your ability and your potential to it's FULLEST.

• Teams who feel they do not comprehensively meet the guidelines listed above need not worry! You won't be getting shortchanged! The Scaled Division WODs will be designed to - as best as possible - mirror the movement patterns and metabolic demands of the RX division WODs. Those who have competed in the Scaled Division in previous HOA years know that these WODs will not be a cakewalk. They will be both fun and challenging team events that will not leave you wanting.

• BOTTOM LINE: Take an honest look at your team and make the best decision for everyone involved! Choose wisely as there's nothing worse than realizing you could've done more or maybe should've done less.

Hope this info helps!

IMPORTANT INFO REGARDING HOA 4 REGISTRATION: We're working on the HOA4 registration process now and hope to make this process as easy and streamlined as possible. HOA4 registration will go live on the 1st Monday of September. Get to training and picking your dream teams NOW! ***PLEASE NOTE: This year, once you've registered your team and designated your 6 athletes (3men/3women), THAT"S IT. THIS IS YOUR TEAM. Barring family emergency or Injury, you're roster is LOCKED. Upon registration, each team member will have to show ID to confirm team affiliation. Also, when your team captain registers your team, make sure they ACCURATELY report your shirt sizes as we will not allow switching out event shirt sizes the day of registration.

Be sure to continue to check HERE for HOA4 updates in the weeks to come! 3..2..1..GO!!!

2009 Heart of America CrossFit Affiliate Competition RESULTS
2010 Heart of America CrossFit Affiliate Competition RESULTS
2011 Heart of America CrossFit Affiliate Competition RESULTS

Announcing H.O.A 4!!!

Welcome to The 2012 Heart Of America CrossFit Team Competition aka HOA4!!! It's ON, peeps...AGAIN! Last year, HOA3 was spectacular. Period. If you weren't there, read all about it in the posts below and watch the HOA3 highlight reel on youtube. This year, expect nothing less. Once again, it's going to be 3 days of intense but totally DOable and totally FUN CrossFit team competition. Everyone's invited and, perhaps most importantly, whether you're participating as a competitor, judge, or volunteer, everyone will be INVOLVED. From now until the first WOD on Friday, November 2nd, keep checking on the HOA4 website to stay updated on all of the details of the event.


Team competition in the sport of CrossFit continues to grow and is showing no signs of losing popularity. Many top individual CrossFit athletes all around the world are opting to represent their affiliate teams during the CrossFit Games season. After 3 consecutive years, full of many good times, great moments, and some very healthy, comeraderie-driven competition, The Heart Of America CrossFit Team Competition has now proven its ability to provide a LEGIT platform for your affiliate to test ANY of your athletes in an organized competitive setting. SEVEN...that's right, seven teams that competed at HOA3 qualified for the 2012 North Central Regional. Two of those teams, CrossFit Jenks and Quad City CrossFit went on to finish top 3 in the region and qualify for the 2012 CrossFit Games World Finals in Los Angeles!


Here are some basic HOA4 details we're able to provide at this time:

• HOA4 will be held at CrossFit Springfield in Springfield, MO from Friday Nov 2nd through Sunday Nov 4th 2012. The first WOD will take place on the evening of November 2nd.

• HOA4 will have 2 competitive divisions: Scaled and RX'd. Registration will again be capped off at 60 teams (30 Scaled and 30 RX'd). Last year, 348 athletes and 58 teams from across the region competed at HOA3. It was pretty freakin' sweet. We'd be thrilled to have you back! 

• Teams must be comprised of 6 members: 3 Men and 3 Women

• HOA4 is an affiliate/same-based facility team competition. In previous years, there have been a few exceptions made to allow teams comprised of athletes who do not actively train at the same facility to participate at HOA. This will not be allowed at HOA4. ALL of the athletes on your team must ACTIVELY train at the SAME CrossFit affiliate, fitness center, or garage gym. If you hear of any team trying to cheat this rule - by all means - tattle on them.

• The goal right now is for HOA4 team, judge, and volunteer registration to open and go live - possibly before - but definitely no later than: Monday, September 3rd 2012.

• HOA 2012 event sponsorship info and vendor info will be available very soon! HOA 2011 had some great sponsors, all of which who we'd be honored to have participate once more!