Fittest in The Yard.

HYROX - Fitness Event
SUNDAY 22ND MARCH | 8–11AM
PAIRS AND INDIVIDUALS $20
Limited spots available!

Get ready to test your endurance, fitness and strength at our HYROX SIMS event.

Register via CrossFit Northbound website
Session timetable - date 22 March.
(link in comments)

If you are competing as a pair, both athletes are required to register individually in the same time slot.
Cost: $20 per person.

We have three (3) start times:
• 8:00am – Pairs (any)
• 8:20am – Pairs (any)
• 8:40am – Individuals

FIT FAM EXCITING NEWS!!!
HYROX - Fitness Event
SUNDAY 22ND MARCH | 8–11AM
PAIRS AND INDIVIDUALS $20
Limited spots available!

Get ready to test your endurance, fitness and strength at our HYROX SIMS event.

Register via CrossFit Northbound website
Session timetable - date 22 March.

If you are competing as a pair, both athletes are required to register individually in the same time slot.
Cost: $20 per person.

We have three (3) start times:
• 8:00am – Pairs (any)
• 8:20am – Pairs (any)
• 8:40am – Individuals

🚨 COMPETITION CHECK-IN REMINDER🚨

Athletes, to compete this weekend you MUST have your Comp Corner waiver signed ✅.

👉 At the moment, 20% of waivers are still unsigned – if that’s you, please take 2 minutes to get it sorted now.
👉 This will make athlete check-in on Saturday super quick and stress-free.

📌 How to sign your waiver before the comp:

1. Log in: to your Competition Corner account.
2. Go to your Dashboard.
3. Locate the FITY event: and click the dropdown icon next to it.
4. Select: the option to view or sign your pending waiver.

Don’t leave it until Saturday! Get it done today and breeze through check-in 🙌

Event Day Timings

IMPORTANT: HEATS and SCHEDULES will be published tonight but will not be finalised until tomorrow.

EVENT LOCATION
CrossFit 4055
51 Prospect Road, Mitchelton

MORNING SESSION:
* Athlete arrival and registration from 6:00am
* Important – Athlete bump-in: A designated drop off Zone on Bellevue Ave near GATE 3 will be available to off load gazebos/tents and chairs ect. There is no on site parking from this side of the venue.
* Athlete briefing (Event 1): 7:00am sharp
* First heat commences: 7:30am sharp
* Event finish: 12:00pm, immediately followed by presentation to winners. Due to the small heats we will only be awarding First Place and Runners Up.

AFTERNOON SESSION:
* Athlete arrival and registration from 11:30am
* Important – Athlete bump-in: A designated drop off Zone on Bellevue Ave near GATE 3 will be available to off load gazebos/tents and chairs ect. There is no on site parking from this side of the venue.
* Athlete briefing (Event 1): 12:20 pm sharp
* First heat commences: 12:45pm sharp
* Event finish: 7:00pm, immediately followed by presentation

WORKOUT ORDER
1 – The Grind 3.0
2 – DT but Different PART A & B
3 – You’ve Got WORMS

GENERAL INFORMATION

CAR PARKING
We have limited on-site parking (approximately 100 vehicles). This car park can only be accessed via the entrance on Prospect Road via Samford Road.
Additional parking is available in the surrounding streets on both sides of the industrial estate and at the West Panthers Rugby League Football Club on Prospect Road. Please be mindful and respectful of residents regarding noise and park legally as authorities (Queensland Police Service and Brisbane City Council) will be patrolling.
STRICTLY NO parking in the Delta Gymnastics car park as they will be operating on Saturday and we do not want to disrupt their business.

ATHLETE SET-UP
Athletes are welcome to set up camp in the designated Athlete Village (as shown on the map located on the Fittest in the Yard page). Please bring gazebos or tents for shade, along with chairs. THERE IS NO under cover seating provided for athletes.

FOOD and DRINKS
We will be cooking up some amazing Kransky Dogs with cold drinks available . Will also have PeakerBoo Coffee Empire to keep you caffeinated.

JUDGING
As always, we rely on athletes to judge. To keep things simple, you will be required to judge the heat immediately after you have competed, so please remain on the floor.
The only exception: the last heat of each event will be judged by Heat 1.
We are fortunate to have 5 amazing head judges that willower sea all movement standards are met.

* Spectators welcome – NO ENTRY FEE!
* Chalk will be supplied, but you are welcome to bring your own.
* Have fun Judges decision is always final.

Please follow CrossFit 4055 on Instagram and Facebook for all event updates.

Karl
CrossFit 4055
e. [email protected]
m. 0414 474 848

Send a message to learn more

We have had a number of Pairs move to the morning session and we now a few spots available in the afternoon heats for INT - MM and FF pairs.

If you are on the waitlist and email invite will be sent shortly.

FIRST IN BEST DRESSED.

Send a message to learn more

Athletes:

A few teams have requested to move their workouts to the morning session whicim happy to do.

If you’d like to move from the afternoon session to the morning session please email me ASAP so I can lock it in — first in, best dressed!

Available spots Pairs:
• Female – Intermediate & RX
• Male – Intermediate only

Email: [email protected]
Or via competition corner

Only a few days left until registrations close for the Morning Sessions Pairs Heats. Don't miss out on the fun.

For this playing along at home here is the workout order.

WORKOUT ORDER
1 - The Grind 3.0
2 – DT but Different
3 – You’ve Got WORMS

Send a message to learn more

🚨 VENUE CHANGE! 🚨
Due to a last-minute issue at the RNA Showgrounds, Fittest in the Yard is now happening at:
📍 CrossFit 4055, Shed 15, 51 Prospect Rd, Mitchelton

📅 Date hasn’t changed!

🔥 Big news: Due to the large waitlist.

We’re adding Same-Sex Pairs heats (AM time slots only) with a 1st place prize for every division + loads of giveaways!

👉 Spots are limited – register now on Competition Corner!

competitioncorner.net

🚨 IMPORTANT UPDATE – VENUE CHANGE 🚨

We’ve had a last-minute curveball! Due to a logistical issue at the RNA Showgrounds with the Ekka pull-down, so we’re moving the event to a new (and equally awesome) location.

📍 New location: CrossFit 4055, Shed 15, 51 Prospect Road, Mitchelton.

Because of the move, we’ve had to cap registrations – which means we are almost officially SOLD OUT!

Team captains will receive an email with the full venue update.

All the details you’ll need for the big day – including timings, parking info etc will be email and posted on socials shortly.

Thank you for your understanding

“THE GRIND 3.0”
FOR TIME 25MIN CAP
PAIRS

RX (ladder)
55/45 Cals Echo Bike
250 Double Unders
50 Sandbag Lunges 30/20kgs
25 Synchronised Log Facing Burpees Over Log
50 Dumbbell Sn**ch 22.5/15kg
50 Box Jump Overs 24/20
70/55 Cals Row

INT (ladder)
55/45 Cals Echo Bike
200 Double Unders or 400 Single Unders
50 Sandbag Lunges 30/20kgs
25 Synchronised Log Facing Burpees Over Log
50 Dumbbell Sn**ch 15/10kg
50 Box Jump Overs 24/20
70/55 Cals Row
(INT athletes can do box step overs)

FLOW:
Athlete 1 will start on the Bike and Athlete 2 will start on the Rower both with their hands behind your back.

On 3.2.1.GO….., both athletes will commence the workout completing each movement in order of their ladder.
Athletes will complete this workout in opposite directions meeting in the middle for synchronised log facing burpees before crossing over and completing the other movements of their ladder.

This event is for time. Your score is calculated by adding the 2 athletes times together. This allows for athletes to push hard once the burpees are completed to obtain the fastest combined time. Both athletes must complete the workout to obtain a time. If one or both athletes do not finish the workout then the score will be a capped score.

“You’ve got WORMS”
FOR TIME: 12 MIN CAP
(PAIRS)
RX

20 x WORM Thrusters (synchronised)
40 x Chest to Bar Pullups (shared)
20 x WORM Thrusters (synchronised)
30 x Toes 2 Bar (shared)
20 x WORM Thrusters (synchronised)
20 x Bar Muscle Ups (shared)

INT
20 x WORM Squats (synchronised)
40 x Pullups (shared)
20 x WORM Squats (synchronised)
30 x Toes 2 Bar (shared)
20 x WORM Squats (synchronised)
20 x Chest to Bar Pull Ups (shared)

FLOW:
Athletes will commence the workout standing under the rig.
On 3.2.1.GO….., Athletes will commence 20 synchronised Worm Thrusters.

Once the 20 Worm Thrusters are completed, athletes will then complete 40 Chest to Bar Pull Ups / Pull Ups (shared).

Athletes will then complete another 20 Worm Thrusters. Once completed athletes will then complete 30 Toes to Bar (shared).

Athletes will again complete 20 Worm Thrusters before finishing with 20 Bar Muscle Ups / Chest to Bar (shared).

This is for time. If athletes do not finish the workout the score will be capped and entered as reps completed.