Event by: Roanoke Island Fitness Lab
RIFL Summer Slam 2023


We are excited to be hosting our first out of house CrossFit competition this summer on June 10th. Check in begins at 7:00AM. WOD debriefs start at 8:00AM. We plan to have the event closed by 5:00PM, but will continually be updating the heat schedule as the day progresses.

Coed teams. Intermediate and Scaled divisions.

Max working weights:

Intermediate:​​​​​​​ All basic CrossFit movements are fair game except: strict HSPU, handstand walks, muscle ups, and pistols. Max* metcon weights: Snatch 135/95; C&J; 185/125; Deadlifts 275/185. RX athletes are welcome to register for intermediate.

Scaled: All basic CrossFit movements are fair game except: pull ups, double unders, overhead squats, rope climbs, HSPU, handstand walks, muscle ups, and pistols. Max* metcon weights: Snatch 95/65; C&J 135/95; Deadlifts 225/155. 

*Most working weights will be below these. You will not see a heavier bar than what is listed.

WODs will be released starting the first week in May. 


Intermediate Prizes

1st: $400 2nd: $300 3rd: $200

Scaled Prizes

1st, 2nd, 3rd: Swag Bag

We are looking for vendors to sponsor the event and come out to the Outer Banks to be part of this awesome day. Vendor fee will cover a tent space to sell merchandise/services the day of the event and a logo on all competition t-shirts. Interested? Email Alex at alex@rifitnesslab.com.

#WodifyLive #crossfit #crossfitcompetition #outerbanks

Q: I'm on a scaled team and we cannot completed a workout as written, can we still compete?

A: Absolutely! However, any team that does not complete the workout as written cannot place higher than a team who completed the workout as written.

Q: What are my food options in Manteo?

A: We plan to have a food truck on site for the event. If you are venturing out for lunch, we recommend Fresh Fit Cafe located about 10 minutes from our gym.

Q: Will there be space for us to hang out between events? Are kids/pets welcome?

A: Yes! Bring you chairs and hang out on our front lawn. We will have a water slide/bounce house set up for kids. Friendly dogs are always welcome at "The Lab", but please keep them on a leash and clean up after your furry friends :)

Q: I still have a few questions, who can I contact?

A: Email Alex at alex@rifitnesslab.com or shoot us a DM on Instagram (@roanokeislandfitnesslab).

Sat, June 10, 2023 8:00 AM - 5:00 PM Eastern Standard Time
Roanoke Island Fitness Lab
823 US-64, Manteo, North Carolina, United States
Roanoke Island Fitness Lab
As a premier CrossFit gym on the Outer Banks, we aim to provide people of all ages and fitness levels with effective and functional fitness options. Longevity and overall wellness is the goal!

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