Just a reminder, all regular classes have been cancelled for this Saturday, June 13th as we host our first ever In-House Team Throwdown! Whether or not you are competing, this is a great community day and we hope you can all participate in one way or another. It’s always one of the best days of the year! Please feel free to invite your friends and family to come cheer you on and experience the CFS community.
The first heat of competition will kick off at 9:30am, and the events should be wrapped up by 1:00pm. After the competition wraps up, we’ll celebrate with a barbecue in the lot. We’ll play some corn hole and bring back the dunk tank. We’ll provide some drinks and burgers, dogs, sausages, etc. to toss on the grill. If you’d like to contribute, we could use some help with some extra side dishes. Please feel free to bring in your favorite side (paleo or not) to share with everyone. The more the better!
Coach Charlie will also be running a Paleo Cook-off in conjunction with the barbecue (most likely to increase the amount of desserts he can eat). The rules are simple:
1. Bring a tasty PALEO treat for submission (cookies, muffins, cake, protein balls, etc.)
2. The winner will be selected based on taste, look, mouth feel, overall eating experience.
3. The winners will be given awesome prizes. Stay tuned for more details on the prizes.
The fun won’t stop there! The social committee is organizing a post-throwdown get together for Saturday night at the Lawn On D. The plan is to meet there at 7pm for some drinks and more outdoor fun. Andrea will likely be challenging anyone and everyone to a game of ping pong, so bring your A-game! The Lawn on D closes at 10pm, so the party will likely move to another Seaport or Southie establishment for more late-night festivities. Clear your calendars and join us!
Below is an outline of the plans for Saturday. If you’re competing, please be sure to show up on time for registration. You don’t want to miss the athlete briefing – this is where we’ll cover specific standards for the day.
8:30AM: Athlete Check-In
9:00AM: Athlete/Judging Briefing
9:30AM: Event 1 Kicks Off
1:00 – ??: Barbecue
7:00PM: Lawn on D
If you’re competing, please take a look over these useful links. Remember, we’ll all be helping out and judging each other, so please make note of when you will be judging.
Workouts
Teams
Heats/Judging Assignments
Skill
Ball-ups
Skin the Cat
WOD
“Tabata This”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
Tabata Interval= 20s work:10s Rest 8x Through
Your score is the sum of the lowest round of each movement
Conditioning Class: WOD
8 Rounds
Parking Lot Suicide Sprint
Rest 60 seconds between each effort
Conditioning Class: Core
3 Rounds
15 Bridge ups (use weight if able)
12 Weighted sit ups
9 Jane Foundas/side