Weights in the Middle – CFS


We wanted to send another big THANK YOU out to everyone who made Saturday’s In-House Throwdown such a huge success!
It was great to see everyone making new friends, setting new PRs, and pushing themselves harder than they ever thought possible. The In-House Throwdown has become one of our favorite days of the year and this year was no different. Thank you to everyone who competed, came out to watch, or came to the after party!

A few special shout outs to people behind the scenes who made the day run smoothly:
Thank you to Becky Daniels for running around with the camera all day and getting great action shots. If you haven’t seen them yet, pictures from Saturday can be seen HERE.
Thank you to Amy’s dad Denis and his friend Chris for manning the grills all day long and keeping everyone fed.
Thank you to Jeff “Sully” Sullivan for being the go-to man for setting up lanes, picking up the keg, finding Haley’s lost cell phone, and anything else we asked him to do. You’re the man!
Big thank you to DJ Sammy Sprinkles for once again spinning the tunes all day long – wouldn’t be a party without him!
Big thank you to Jule Slootbeek for designing the scoring template, and Dan Rosenberg (Oly Dan) for entering the scores all day long. Final scoring results for the day can be found HERE.
And last but not least, a big thank you to Dave Ferrando for hosting us all at his bar, Causeway, for the after party. We will be back!

We’re already looking forward to next year’s throwdown and more fun summer activities! We’ll keep you posted!

Calf and Hamstring Focus

2 Rounds
800m Run
30 Bar Facing Burpees
600m Run
15 Power Cleans (185, 125)*
400m Run
30 Toes to Bar
Rest 3 Minutes

Level 3 – 165, 110
Level 2 – 135, 95
Level 1 – 95, 65

– Coaches Tip –
The power cleans are meant to be heavier but cycle-able. Singles are okay but they should be fast singles. Choose a weight where the cleans take you no longer than 1:30-2 minutes to complete.