Time to Throw Down! – CFS

In-House Team Throwdown: Saturday, May 14th
Save the date for our second annual In-House Team Throwdown! Last year was the first year we did this format and it was hands down the best event of the year. You won’t want to miss it! Click HERE to sign up.

Synchronized Burpees
Team Synchronized Burpees

This competition is for everyone: first time competitors, newbies, long time members, seasoned competitors, and everything in between. This is a fun, no-pressure opportunity to get a taste of what competing is like. More importantly, it’s an opportunity to meet some new people at the gym… because we’ll be making the teams for you!

Teams will be co-ed and will be made up of 2 Rx athletes and 1 scaled athlete. You will choose the division you wish to participate in and then complete the workouts with the prescribed weights or movements for that division. For example, take a look at this hypothetical WOD:

As a team, complete 150 Thrusters for time.
Rx: 95, 65
Scaled: 65, 35

In this workout, you would perform your thrusters at weight designated for your division, and then tag in your teammate. He or she would then continue on with their reps at thier designated weight, and so on.

Not sure which division you should sign up for? Use these suggested standards as a guideline:

Rx Division
Double Unders
Unassisted Pull ups
Box Jumps 24, 20”
Wallballs 20/14# to 10’ Target
Ground to Overhead 135, 95
Kettlebell Swings 1.5pd, 1pd

Scaled Division
Single Unders
Jumping Pull ups
Box Jumps OR Step ups 24, 20”
Wallballs 14/10# to 10’ target
Ground to Overhead 95, 65#
Kettlebell 1pd, 0.75pd

buddy carry
Buddy Carry

Your coaches will be creating the teams to make sure that they are fair AND to shake things up a bit so that we all have a chance to meet some new faces at the gym. We’ll announce the teams and workouts ahead of time so that you can get together with your team to meet and come up with a gameplan. Creative team names and outfits are HIGHLY recommended, though not required.

As always, we’ll close the day out with some beers, ciders, and a barbecue in the parking lot. There will definitely be corn hole… and maybe the return of the dunk tank?! The party will continue later in the evening at a bar TBA. We really hope that EVERYONE can make it and participate! If you are on the fence, talk to someone in class who did it last year or ask one of your coaches… we will help convince you!

The first workout will be announced next week! To sign up compete or help out, please click HERE.

Midline Crush
-Russain Twists
-jacknives/modified v-ups
-kneetucks with feet on the ball
-plank hold with forearms on the ball
-Sit-ups holding the ball overhead

3 Rounds
300m Run
30 Wallballs

Rest 4 Minutes

2 Rounds
20 Cleans (115,75)

Rest 3 Minutes

1 Round
535m Run
30 Shoulder to Overhead (115,75)

Level 2 95,65
Level 1 75,45

Conditioning Class: WOD
6 Rounds
Row 300m
20/15 Calories on Assault Bike
Rest 1 minute

Conditioning Class: Core
3 Rounds
:30 on, :15 off
Seated Straight Leg Raises up & over parallette
Weighted Sit ups (holding plate overhead)


  • jason barrow

    04/22/2016 @ 1:10 am

    WOD: 29:55 Rx

  • Trevor Crean

    04/21/2016 @ 11:17 pm

    27:00 Rx
    Overheads were rough.

  • KB

    04/21/2016 @ 5:01 pm

    32ish 20 wall balls each round L2
    Liked the midline crush

  • Crowley

    04/21/2016 @ 1:43 pm

    25:10 rx

  • Eddy

    04/21/2016 @ 1:40 pm

    27:42 Rx I stopped at 20 S2OH before walking over to the board and seeing it was 30…back to the barbell to finish up

  • Mullins

    04/21/2016 @ 1:19 pm

    Wod: 23:29

    I thought Quigs was trying to be a hero with those C&J

  • Brian M. Maser

    04/21/2016 @ 1:18 pm

    26:59 Rx. Good to be back in class.

  • Frawls

    04/21/2016 @ 12:34 pm

    27:45 Rx (8:37 and 20:12 splits)

  • Kurt

    04/21/2016 @ 12:23 pm

    25:44 Rx (7:14, 18:04 splits)
    Swords squat 1-3

  • Mike Quigley

    04/21/2016 @ 12:04 pm

    Wod – 26:40 I think. 8:04, 18:50 and 26:40. Thanks to Rob for stopping me after 8 clean and jerks in the last round to remind me it was STOH.
    Post-Wod – HSPU EMOM with Maser.

    • Frawls

      04/21/2016 @ 12:32 pm

      Common review at work: Great worker. Has trouble following directions.

  • Nick Alonso

    04/21/2016 @ 11:04 am

    WOD: 29:23 Rx

  • Morgan

    04/21/2016 @ 10:59 am

    Wod: 23:17rx. That was a fun one.

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