CrossFit Volentia Quad squad 2022

Open Team of 4 Mixed
CrossFit Volentia, Unit 1, 20 Paynes lane, CV21 2UH

Create your mixed team of 4 (2 x Female, 2 x Male) and get signed up for a great day of fitness here at CrossFit Volentia!

 

Event information:

  • 3 WODS for every team.
  • New WOD challenges for 2022. 
  • Updated WODS means each athlete will get more time on the floor.
  • Great prizes for podium finishers 
  • Food and refreshments available on the day
  • Free for spectators
  • Professional photos from the day.
  • We ALWAYS run on time so no need to worry if you'll make it home for Sunday dinner or not!

 

Movement standards:

 

  • This is an inclusive competition accessible to all levels.
  • You will need a good understanding of fundamental functional movements including; weightlifting, gymnastics, kettlebell, dumbbell and bodyweight movements, including full depth squats (hip crease below knee) but other than that all are welcome. Scaling options will be available if needed.
  •  Expect fun, challenging and accessible WODS on the day.

 

NOTE: This is the Quad Squad event but with a new twist! Regardless of your fitness level you WILL be challenged. Get signed up today!

 

Team Ticket Mixed 4's
WOD 1 PART A TWO PLUS TWO
Score: Reps 12 minute time cap

PART A 

6 Min AMRAP (MF pairs all synchro)

 

  • 12 Up and over wall (6 reps per MF pair)
  • 18 Thrusters (40/30)
  • 22 Power cleans
  • 28 Hanging knee raises 

 

On 6 minutes athletes go straight into PART B

 

Team Ticket Mixed 4's
WOD 1 PART B QUICK MATHS
Score: Weight (kg) 6 minute time cap

PART B

On 6 Minutes all athletes to establish max complex of: 

 

3 Deadlifts 

2 Hang cleans 

1 Front squat 

 

Cap = 6 Mins 

Team Ticket Mixed 4's
WOD 3 JUST SAUCE RAW SAUCE
Score: Time 10 minute time cap

Complete the following for time: 

 

  • 10 Synchro Burpees over wall (all athletes = 1 rep) 
  • 60 Synchro wallballs (MF pairs) - All athletes to white line
  • 8 Synchro Burpees over wall (all athletes)
  • 60 Synchro DB GTO(MF Pairs 17.5/12.5)
  • 6 Synchro Burpees over wall (all athletes 
  • 60 Synchro wallballs 
  • 4 Synchro Burpees over wall (all athletes)

Cap = 10 mins 

Team Ticket Mixed 4's
WOD 2 PERSPIRATION TING
Score: Reps 12 minute time cap

12 Min AMRAP 

 

1. Rowing calories **

 

Each athlete to complete a 3 Min stint on the rower.

 

2. In the meantime the other 3 athletes will work all synchro to complete:

 

  • 30 Plate GTO (15/10)

  • 25 Sit ups

  • 20 ALT OH plate R.Lunges

  • 15 Burpees to plate

28/03/20220:00am

Dear athletes,

 

Thank you SO MUCH for being a part of the event yesterday. It was an incredible day and we hope that you loved it as much as we did! 

We'll keep planning; fun, challenging and community driven events as long as you keep bringing the noise and good vibes like you did this time around! 

Just a reminder that you can still get 10% off Cannonball Coffee subscriptions for life using the code VOLENTIA . Shop here. 

Also, if you enjoyed the QUad Squad event we'd love to welcome you back here for our Same Sex Pairs in September! There's only a handful of tickets left so click here to check out more info and to grab your ticket before they all sell out! 

 

Once again, thank you so much for attending, all the best and we hope to see you soon! 

 

Team Volentia

 

26/03/20220:00am

Hello athletes,

 

Our friends over at Cannonball Coffee Company have given us a special discount code that doesn't just work once, it's money off for life! 

 

Use the code '' VOLENTIA '' to bag 10% off your subscription forever. 

 

Cannonball coffe is supercharged, high caffeine PB/ PR creating coffee epicness and we highly recommend checking them out! 

 

Shop today HERE .

 

See you in the morning athletes! 

 

Team Volentia. 

24/03/20220:00am

Dear teams, 

 

Our Quad Squad 2022 event is just a matter of days away and we're super excited to reveal what we have in store for you! 

 

A reminder of some important details: 

 

Timings:

 

  • 0800-0820 - Athlete arrival 
  • 0820 - Athlete briefing/ wod demos 
  • 0900 - WOD 1 starts 
  • 15:05 - Last WOD finishes (this has changed)
  • 16:00 - Podium and close (this has changed)

 

NOTE: We have shortened the times between workouts to allow for an earlier finish so everyone can get home and enjoy Mother's day! Don't worry, this hasn't reduced your time on the floor and you'll have plenty of time to showcase your teamwork! 

 

Parking: 

 

 

Address: 

Front car park ONLY, Stepnell House, Lawford road CV21 2UU

 

NOTE: Please do not park in the industrial estate unless specifically asked to by our staff. If you can, please car share to reduce congestion around the venue. 

 

Food and drinks: 

Food and drinks will be available upon arrival including; hot drinks like cannbonball coffee and tea, cold drinks including barebells shakes and NOCCO, snacks including barebells bars, protein porridge and baked goods. From around 11am there will also be tasty pizzas from the talented Santina's woodfired pizza co. 

 

We look forward to seeing you on Sunday athletes, bring the noise! 

 

Team Volentia.

19/03/20220:00am

Dear teams, 

 

We have secured a car park for this event, please use this on the day and do not park in the industrial estate. 

 

Address: 

Front car park ONLY, Stepnell House, Lawford road CV21 2UU

 

Important note: Please do not block access to this car park or the entrance to the rear of the business as access is needed at all times. Please also take all litter with you and ensure nothing else is left in the car park when you leave. 

 

Please share this email with all members of your team ASAP. 

 

A final reminder to please ensure that you have added all team members to your team here on Throwdown Hub (you can do this easily by logging into your account, visiting your dashboard and adding members using their emails to your team). The cutoff for this is midnight tomorrow (Sunday 20th) and your team will not be eligible to be on the leaderboard should anyone be missing from your team. No incomplete teams will be able to compete on the day. 

 

Thank you and we will see you all next week! 

 

Team Volentia.

17/03/20220:00am

Dear athletes, 

 

We hope you're all well and excited for next week! 

 

Here is some useful information about the day: 

Parking

Parking will be on the industrial estate where the gym is (CV21 2UH). Please head to the end of the estate and park in the large open area on the left at the end of the estate. Please do not block anY drop pavements or business' entrances. The not blocking businesses is very important as we must keep our relationship with our neighbours strong so we can continue to run these amazing events! Please car share if you can. 

Food and drinks 

Food and drinks will be available upon arrival including; hot drinks like cannbonball coffee and tea, cold drinks including barebells shakes and NOCCO, snacks including barebells bars, protein porridge and baked goods. From around 11am there will also be tasty pizzas from the talented Santina's woodfired pizza co. 

Timings

We are fully aware that this event falls on Mothers Day and our goal is to run the event smoothly and efficiently so you can get out at a decent time. 

0800-0820 - Athlete arrival 

0820 - Athlete briefing/ wod demos 

0900 - WOD 1 starts 

16;00 - Last WOD finishes

16:45 - Podium and close

 

Sponsors and partners

We'd like to take this opportunity to thank our amazing sponsors and partners for this event. 

RAZE STRENGTH

CANNOBALL COFFEE COMPANY 

NOCCO

BAREBELLS

SPOTTY DOG ATHLETICS

REMAIN UNTAMED 

SANTINAS WOOD FIRED PIZZA CO 

AKASH VADHER PHOTOGRAPHY

 

Also a huge thank you to all of you for signing up to this event! We've got an epic competition planned and we can't wait to welcome you here to CrossFit Volentia. See you all soon!

 

Team Volentia. 

 

07/03/20220:00am

Teams,

 

We're very excited to announce the return of the Raze Walls courtesy of RAZE STRENGTH to this Quad Squad event!

 

They will certainly bring a spicy challenge to the competition and we hope that you ''enjoy'' them as much as we do. 

 

It's nearly go time, are you ready!? 

 

More info on the day coming soon.

 

Team Volentia

10/02/20220:00am

Hello teams.

The competition is now just over a month away and this is set to be a HUGE event with 30 teams, that's 120 athletes, throwing down on the day! 

This event has grown and grown over the years and we've learned a lot. We are certain that this will be the most fun AND most challenging Quad Squad so far! There will be loads of time on the floor for all teams and a varied mix of workouts from strength to gymnastics and everything inbetween. 

Are you ready?

 

Please don't forget to get your team members ASAP here on Throwdown Hub, only members added to your team will be able to compete on the day, any athletes not registered on a team will not be allowed on the workout floor! Find out how HERE.

 

See you soon all! 

 

Team volentia. 

03/02/20220:00am

Dear athletes,

With the event now just over a month away we're very excited to introduce some of our event partners! 

We are very lucky to have two amazing clothing brands joining us on the day; REMAIN UNTAMED and SPOTTY DOG ATHLETICS . Both brands will have pop up vendors pitches on the day and will also be supplying some awesome prizes for the podium finishers.

We'll be sharing more details on event partners and sponsors in coming weeks. 

 

Please don't forget to get your team members ASAP here on Throwdown Hub, only members added to your team will be able to compete on the day, any athletes not registered on a team will not be allowed on the workout floor! Find out how HERE.

 

Thank you and best of luck with your training in the coming weeks! 

 

Team Volentia

11/11/20210:00am

Good morning team captains and thank you for registering for the CrossFit Volentia Quad Squad 2022! 

 

It's time to start adding the team members so that they can see what you see, fill out their individual online waiver forms etc. 

 

It's very simple to do, simply log in to your account and follow the steps detailed in the article below to create your team:

 

CLICK HERE 

 

Team Volentia. 

Main Floor
Sunday 27th Mar 2022
Lane 1
Straight Outta JOMpton
Lane 2
Four musketeers
Lane 3
Thrust-his and Thrust-hers
Lane 4
Locker 27
Lane 5
ZRO FKS GVN
Lane 6
Barbells & Beers
Lane 1
Booty and the Beasts
Lane 2
The Titan Tribe
Lane 3
Love handles
Lane 4
Staggering on
Lane 5
RX and Flex
Lane 6
Salute The Glutes
Lane 1
Billies Bicep
Lane 2
Clean Getaway
Lane 3
Hanging on for deer life
Lane 4
Masters and Apprentice
Lane 5
MISFITS
Lane 6
Buck Furpies
Lane 1
2 jerks and 2 snatches
Lane 2
CFW Reserves
Lane 3
Storme
Lane 4
2Fit2Quit
Lane 5
Quad of Chaos
Lane 6
The Thirsty Thursdays
Lane 1
Wooden Rimshot
Lane 2
Still clueless
Lane 3
Here for the Pizza
Lane 4
Quad Save The Queen
Lane 5
Legion
Lane 6
Blondes have more fun
10:25
Interval
Lane 1
Straight Outta JOMpton
Lane 2
Four musketeers
Lane 3
Thrust-his and Thrust-hers
Lane 4
Locker 27
Lane 5
ZRO FKS GVN
Lane 6
Barbells & Beers
Lane 1
Booty and the Beasts
Lane 2
The Titan Tribe
Lane 3
Love handles
Lane 4
Staggering on
Lane 5
RX and Flex
Lane 6
Salute The Glutes
Lane 1
Billies Bicep
Lane 2
Clean Getaway
Lane 3
Hanging on for deer life
Lane 4
Masters and Apprentice
Lane 5
MISFITS
Lane 6
Buck Furpies
Lane 1
2 jerks and 2 snatches
Lane 2
CFW Reserves
Lane 3
Storme
Lane 4
2Fit2Quit
Lane 5
Quad of Chaos
Lane 6
The Thirsty Thursdays
Lane 1
Wooden Rimshot
Lane 2
Still clueless
Lane 3
Here for the Pizza
Lane 4
Quad Save The Queen
Lane 5
Legion
Lane 6
Blondes have more fun
12:50
Interval
Lane 1
Straight Outta JOMpton
Lane 2
Four musketeers
Lane 3
Thrust-his and Thrust-hers
Lane 4
Locker 27
Lane 5
ZRO FKS GVN
Lane 6
Barbells & Beers
Lane 1
Booty and the Beasts
Lane 2
The Titan Tribe
Lane 3
Love handles
Lane 4
Staggering on
Lane 5
RX and Flex
Lane 6
Salute The Glutes
Lane 1
Billies Bicep
Lane 2
Clean Getaway
Lane 3
Hanging on for deer life
Lane 4
Masters and Apprentice
Lane 5
MISFITS
Lane 6
Buck Furpies
Lane 1
2 jerks and 2 snatches
Lane 2
CFW Reserves
Lane 3
Storme
Lane 4
2Fit2Quit
Lane 5
Quad of Chaos
Lane 6
The Thirsty Thursdays
Lane 1
Wooden Rimshot
Lane 2
Still clueless
Lane 3
Here for the Pizza
Lane 4
Quad Save The Queen
Lane 5
Legion
Lane 6
Blondes have more fun
15:05
Interval
Location
Partners
SPOTTY DOG ATHLETICS
Visit website
Barebells
Visit website
UNTAMED UK
Visit website
NOCCO
Visit website
RAZE STRENGTH
Visit website
CANNONBALL COFFEE COMPANY
Visit website
SANTINAS WOOD FIRED PIZZA
Visit website