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!!!