Functional Fitness


The NSMSG Functional Fitness component will be a fitness competition determining the fittest individuals consisting of three events.

Wednesday, August 22, 2018: 9:00am – 6:00pm


Dan K Stevens Memorial Arena

26 Arena Rd, Eskasoni, NS

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Senior Ages 19-34 (born 1984-1999)
Master Ages 35-54 (born 1964-1983)
Grand Master Ages 55+ (born 1901-1963)

Number of Athletes

Each Community may enter as many athletes as they wish until the limit is reached. Registration is on a first come/first serve basis.

Number of Coaches

Each Community may accredit one (1) coach per team for each division.

General Rules

The rules outlining this competition will be to follow the standards of movements in CrossFit. The competitors will be timed in completing events and number of repetitions in a given time period.

Competition Format

There will be 3 series of events with 6 participants in each heat.

Event 1 – 3 Rounds For Time

  • Run 300m
  • 20 KettleBell Swings 53# for men, 35# for women
  • 10 KettleBell Squats. (squats holding kettlebell in front of chest)
  • 10 KettleBell Deadlifts

Event 2  – 8 Minutes to complete as many rounds as possible

  • Row 250m
  • 15 Burpees over the rower seat rail.

Event 3 – For Time

  • 30 Push Ups
  • 30 Sit-ups
  • 100 feet of Walking Lunges
  • 100 feet Bear Crawl



There will be officials from CrossFit Per Ardua who will oversee proper movements and record time, number of movements performed in heats.

Field of Play/Equipment Requirements

The event will be held at the Dan K. Memorial Arena where equipment will be step up to perform the described movements required of the functional fitness competition. There will be a station for kettle bell Swings, Squats and Deadlifts. There will also be a station set up for rowing and matted area for burpees. There will also be a matted area for push ups, sit ups, walking lunges and bear crawl.

Equipment will be provided by CrossFit Per Ardua. Athletes will need to provide their own uniform and safety equipment.

Competition Rules

The rules for the competition will follow those set forth by CrossFit.

Functional Fitness Coordinator

Scot McIntyre
Crossfit Per Ardua