ONE MORE REP! 

crossfit tanjong pagar celebrates turning 1!

This November, we are celebrating YOU. Thank you for helping us live this dream day in and day out - come celebrate our birthday with us by joining us in a partner competition. 

REGISTRATION

Game Day

Team Member 1: Name *
Team Member 1: Name
in kilograms please
Team Member 2: Name
Team Member 2: Name
in kilograms please!
  • Saturday, 12th November 2016
  • 9am - 12pm
  • After Party @ Potato Head Folk
  • 2 per team, in the following divisions
  • RX Division: Single Gender (Male + Male/ Female + Female) & Mixed Teams
  • FUN Division: Single Gender (Male + Male/ Female + Female) & Mixed Teams
  • $40/team 
  • DEADLINE: November 5th, 2016
 

EVENT 1: Opening Day

First Open as a box!

ONE More Rep kicks off with the first ever workout programmed for Tanjong Pagar! Exactly a year ago today, we taught our first CrossFit class here and this was the workout of the day. 

RX

Complete as quickly as possible:  
4 rounds of:
15 calorie-row
10 Handstand Push Ups
10 KB Snatches @ 24kg/16kg 

FUN

Complete as quickly as possible: 
4 rounds of: 
15 calorie-row
20 Hand Release Push Ups
30 American KB Swings @ 24/16kg 

Partners must switch between rounds. 

Time cap: 10 minutes

EVENT 2: We made Regionals!

The second workout for ONE more rep was taken from our debut performance at the 2016 Pacific Regionals! We were touched by all the support given to us, and selfless acts of kindness making sure that we got to live out our dream and represent the box on a regional stage. 

On this special day for us, we are turning the spotlight back on to you for a crack at a workout we did at the Regional. 

RX & FUN

21-15-9
Synchronized Deadlifts
Synchronized Burpees

Male Teams: 250kg/200kg
Female Teams: 150kg/120kg
Mixed Teams: 190kg/145kg

Time cap: 12 minutes.

Throwing back to May 2016 when we took the floor as a team for the first time. 

Throwing back to our first in-house competition, the Spring Smackdown.

Event 3: Monkey MADNESS

Monkey Madness is an event dedicated to the value of virtuosity - this event rewards the technician and the gymnasty amongst us. 

RX & FUN

In 3 mins, accumulate as many points as possible, with only one member working at any time: 

  • 1 Ring Row = 0.5 points
  • 1 Pull Up = 1 point
  • 1 Chest-to-Bar Pull Up = 3 points
  • 1 Bar Muscle Up = 5 points

Time cap: 3 minutes.

Event 4: speed clean ladder

The final event of the day is a race to the finish. 

Throwing back to that time CFTP came home with 5 gold medals from the Singapore National Weightlifting meet.

RX & FUN 

At the call of 3, 2, 1.. go, athletes will complete one squat clean at every bar before moving onto the next bar. Hip crease must pass below top of knee in order for the rep to count; fastest time at the end of 5 bars wins. 

Single gender teams will perform this as a relay; as soon as the final lift is complete with the athlete standing tall at full extension, second lifter may enter the ladder. Combined time will be the team's score. 

Mixed teams will score individually and total time will be combined for rankings. 

RX Men:

60kg - 70kg - 80kg - 90kg - 100kg

RX Women: 

40kg - 45kg - 50kg - 55kg - 60kg

FUN Men: 

50kg - 60kg - 70kg - 75kg - 80kg

FUN Women: 

30kg - 35kg - 40kg - 45kg - 50kg

Individual time cap: 2 mins
Team time cap: 3 mins

Doctors' Orders

MOBILITY SERIES

This October, we are collaborating with our medical-minded friends at the UFIT Clinic for a prescriptive series on improving your mobility. We will dive into assessing pain vs. discomfort in the front rack and overhead positions from an anatomical standpoint, and provide you with tools to unlocking your full range of motion. 

The series will be led by senior Physiotherapist and 7AM fitness session regular, Declan Halpin. He will also be joined by running expert, Máire Nic Amhlaoibh to address running technique (yes, there's more than just putting one foot in front of another!) in our final session together.

Series Leads

Declan Halpin - BSc, MSc

Declan has always maintained a strong sporting interest, and has previously worked as an Academy Physiotherapist for Crystal Palace Football Club (a professional football club in London, England), and as a Rehabilitation Coach for the Western Province Stormers Academy (a professional rugby club from Cape Town, South Africa). In Singapore, Declan has previously worked as both physiotherapist and strength and conditioning coach to the Singapore National Rugby team (who achieved bronze medal at the recent SEA Games). Finally, Declan travels throughout Asia in his role of Senior Medical Educator for World Rugby, visiting developing rugby unions in the region to teach their medical professionals about pitch-side emergency care and treatment of their athletes and players. 

He is passionate about helping his patients achieve their long terms goals through identifying their weaknesses and imbalances, and developing a strategy to eradicate them. 

Máire Nic Amhlaoibh - BSc, MSc

She went on to complete her Masters in Physiotherapy in Queen Margaret University, Edinburgh. Here she began working with multiple semi-professional rugby clubs to further her experience with sports injuries and rehabilitation. After which she returned to Ireland to work in a private practice specializing in sports injuries and rehabilitation, across both amateur and professional sports. During this time she also worked for Basketball Ireland as their lead physiotherapist.

Máire is also an avid runner and competes regularly in Singapore, often placing on the podium. Running is her passion and it is her knowledge of the sport that she has been lucky enough to incorporate into her physiotherapy when treating running and sports injuries. She also uses the principles of Pilates clinically when treating runners, and even in herself, and believes this has contributed to her injury-free running career and success.

 

Registration

Name
Name
Sign me up for.. *
Select all that apply. Classes are cap at 20 pax.

MINI OLYMPICS: TEAM EDITION

The 2016 Mini Olympics is the first of a bi-annual competition series held in CrossFit Tanjong Pagar. This year, we've programmed 5 separate events - each with elements that will entitle every individual a chance to snag a spot on the Hall of Fame. This is one of two chances to get inducted into the Hall of Fame, every year. 

 

DETAILS

REGISTRATION IS NOW CLOSED! 

  • Saturday, October 8th, 2016
  • 8am - 12pm
  • CrossFit Tanjong Pagar
  • Teams must consist of 2 males & 1 female
  • Spectating is FREE! 
     
  • How it works:
    • Sign up as a "Team Member" or "Team Captain"
    • Members will be drafted into teams by September 17th, on Draft Night. 
    • Turn up on October 8th for Game Day! 
    • Every individual element will be considered an attempt to make the Hall of Fame.
    • E.g. Event 1 is a 4x500m row relay - the fastest individual time will go on the Hall of Fame, and the fastest collective team time will win the Event.