24in24FlyerWhat:  The 24 in 24 is a unique event of one CrossFit workout every hour, on the hour, for a day.  It benefits the Rally Foundation for Childhood Cancer Research. Go here for a list of the event’s workouts.

Why:  Childhood cancer treatments are grossly underfunded by the federal government with only 4% of the National Institutes of Health’s budget earmarked for childhood cancer, and that’s over ALL their different forms of cancer.  Many children are treated with solutions from 30 years ago, which can be quite invasive to their forming bodies.  If they are fortunate enough to survive, they may suffer from side effects that they must deal with for the rest of their lives.  Rally Foundation grants funds to promising research to find better treatments and, ultimately, cures for childhood cancers.

When:  This event will begin at 7:00pm on Friday, August 23rd, 2019  and continues until 7:00pm on Saturday, August 24th, 2019.

Who:  Teams of 4 or more can be created, although we have a limit of total teams and only 4 team members can participate at a time.  Only teams of 4 that go Rx have a chance to win the aggressive exercising awards, but bigger teams normally do better at winning the fundraising titles.  There is no limit to how big your team can get!  There are also individual awards for highest fundraising!  Teams can be same gender or mixed in any combination and their will be divisions for both competitive and social teams as well!  Something for everyone!


How Can I participate? First register here.  We’ll then get back to you with your link to create your team/personal fundraising page!

How Can I donate?:  You can donate here

Our Sponsors:

RogersElectric Mazi Sinks Hhopewell Roofing PowerCleanSoap










Excel Tree CareCPR Momma 5.11 Tactical Stella & Dot

The 24 in 24 Workouts (subject to change)

6:00pm  Registration Open

#1  7:00pm  “Isabel”  For Time:  30 Snatches for Time (135/95)  Social)  (95/65)   Coach’s Notes:  One person working at a time, after every 5 snatches, team breaks up 20 box jumps as they want.  Each teammate must complete at least 5 snatches during the WoD.

#2  8:00pm  For Time  5-4-3-2-1 Rope Climb  Social)  x3 Progressions,  Single 125m Partner Sled Pull (135/95).  Social)  (65/45)  Coach’s Notes:  One teammate climbs at a time on the same rope.   All other teammates can help move them.  Switch out as often as necessary.  All teammates must be at the rope before you can begin climbing.

#3 9:00pm  “Diane”*  For Time:  21 – 15 – 9  HSPU  Social) Downward Dog Push-ups  Deadlifts (225/155)  Social) 185/130  Coach’s Notes:  1 teammate per movement per round, so once you start a movement in the rep scheme, you must complete before tagging out, if you choose.

#4 10:00pm  “Nasty Bar Girls”  For Time:  3RFT  of 50 Air Squats  7 Bar Muscle Ups  Social) x1 Bar MU  or x3 C2B or x5 Pull-ups  10 Hang Power Clean (135/95)  Social (95/65)  Coach’s Notes:  1 Person working a time, switch off as necessary

#5 11:00pm  “Squat Clean Grace”  For Time:  30 Squat Clean and & Jerks  (135/95)  Social (95/65)  Coach’s Notes:  One person working at a time.  After every 5, perform 20 T2B   Social (High Knees)

#6 12:00am  8’ Ski Erg for calories.  Coach’s Notes:   One teammate working at a time.

Following this workout is going to be a really good time to eat one of your major meals, if you plan to do so.

#7:  1:00am  Med Ball Keg Toss For Distance (14/10#)  Choosing 2 teammates from team, each teammate will get two attempts with longest toss counting.  Score = Average of distance in air of each of the 2 teammates  Coach’s Notes:   Toss must be made over the shoulder toss.

#8:  2:00am  10’ AMRAP  OHS/C2B  2 Rounds of:  10 OHS (95/65)  Social (75/55)   10 C2B  Social (Pull-ups, aided if necessary)  Next 2 rounds, Add 2 reps to each movement (12)  Next 2 rounds, Add 2 reps to each movement (14)  Coach’s Notes:   One teammate working at a time  Score = Total Reps

#9:  3:00am  8’ EMOM  13/11 cal AAB  Social) 9/6  Power snatches (75/55)  Social (55/35)  Score = Total Number of Snatches   Coach’s Notes:   Only two teammates from a team can work this one.  One teammate working per minute.  If you’ve never used the AAB, ask John to help size you.

#10:  4:00am  “Half Laredo”  3RFT:  24 Air Squats  24 Push-ups  24 Walking Lunge Steps  400m Run (2 x 200m is OK)  Score = Time  Coach’s Notes:   Only two teammates from a team can work this one.  One teammate working at  a time.  Switch at any points in the workout.

#11:  5:00am  10’ AMRAP  10 Ketllebell Swings (1.5/1.0pd)  Social (1.0/.75pd)  10  Goblet Squats (1.5/1.0pd)  Social (1.0/.75pd)  Score = Total Reps  Coach’s Notes:   One teammate working at a time. Must finish the complete round before tagging out.

#12:  6:00am  Double Half “Annie”  In two teams of two, perform: 25-20-15-10-5 DUs  Social (x3 Singles) and Sit-ups.  Coach’s Notes:   First team, made of two members finishes Annie anyway they want to, switching off as needed.  When completed, they tag the second team.   Score = total time of both teams to finish both Annies.

#13:  7:00am  Breathing/meditation/stretching sunrise session with Lisa Dwoskins!

#14:  8:00am  Run / Ingestion  4RFT:  Run 200m  Eat a Doughnut  Coach’s Notes:   1 teammate working at a time.  First 3 will run and eat a glazed doughnut with their hands. Last teammate will run and then eat a “messy” doughnut hands-free.   Score = Time

Following this workout is going to be a really good time to eat one of your major meals, if you plan to do so.

#15:  9:00am  1 RM Shoulder to Overhead   Coach’s Notes:  This will be run like an Olympic Lift meet as we will run just one bar from the jerk boxes.   Choose 2 people from your  team who will get 2 attempts to push jerk a weight.  You must submit a starting weight for your first lift.  You may not go below this weight on subsequent lifts.    Score = Total Load = (Sum of Female scores / .7) + (Sum of Male Scores for team)

#16:  10:00am  7’ Bear Complex  (Choose your weight)  Bear Complex defined to be:  Touch n Go Power Clean (must be received hip crease above need and stood up to full extension at hips and knees), Front Squat, Push Press, Back Squat, Push Press (from Back rack).  Notes:  The front squat/push press can be combined as well as the back squat to push press.  Score = Number of Completed Bears * bar load  Coach’s Notes:  One bar set to whatever your team decides.  Bar used can be a women’s or men’s bar.  Bar must never touch the ground except as a touch ‘n go for the power clean.  One teammate must complete the entire complex before giving to another teammate or proceeding to do another.  During the transfer of the bar, the bar cannot touch the ground.

#17:  11:00am  “C2B GI Jane”  100 Burpee C2B  Social (Pull-up, aided as necessary)  Coach’s Notes:  One teammate working at a time under one rig station.  One teammate working at a time, can only switch after a full burpee C2B/pull-up has been completed.  Score = Time

#18:  12:00pm  10’ Wall Balls (20/14)  Social (14/12)  Score = Total Wall Balls  Coach’s Notes:  One person working at a time.  Upon a switch, ball must settle before that ball or a new ball is picked up.  Score = Total Reps

#19:  1:00pm  12’ Row for Calories Coach’s Notes:  One rower at a time.  Score = Total Calories

Following this workout is going to be a really good time to eat one of your major meals, if you plan to do so.

#20:  2:00pm  Restorative Yoga with Darryl Bagwell  Score = Participation, up to 4 points for each team member.  More team members can participate

#21:  3:00pm  Team DT with 200m Run  4 RFT of:   (155/105)  Social (95/65) of:  12 Deadlifts  9 Hang Power Cleans  6 Push Jerks, then 200m Run.  Score = Time  Coach’s Notes:  One person working at a time.  All run each round.

#22:  4:00pm  Team “Half Cindy”  AMRAP 10’  5 Pull-ups  Social (Banded)  10 Push-ups  Social (Wormy)  15 Air Squats  Coach’s Notes:  One teammate working at a time.  Switch at any point, but only one spot on the rig.  Score = Round plus reps.

#23:  5:00pm  12’ AMRAP  Row / OH Lunge  (45/25)  Social (25/10)  500/450m Row  20 OH Walking Lunges  Score = Rounds + Cals/Reps  Coach’s Notes:  Rower must be reset before each row.  One teammate working at a time.  Must finish complete round before switching.

#24:  6:00pm  12 RFT   35 DUs  Social (105 Singles)  9 Thrusters  (95/65)  Social (75/55)  Score = Time  Coach’s Notes:  Two teammates working together.  One does the DUs, the other the thrusters.  Teams must complete at least two rounds together in the same movements before tagging out…