CFS Annual In-House Throwdown Registration!


Outdoors Primarily
Please do not park in the lot

In-House Team Competition
Date: Saturday, 9/18
Cost: $20 Registration

We are ON for the In-house Competition. This year the events will be held outdoors so we can workout without masks! 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. 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 game plan. Creative team names and outfits are HIGHLY recommended, though not required.

Team Themes & Costumes…Highly Encouraged!

As always, we’ll close the day out with some beers, ciders, and a barbecue in the parking lot. 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!

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

-Rx Division-
Box Jumps 24, 20”
Wallballs 20/14# to 10’ Target
Thruster 95, 65

-Scaled Division-
Box Jumps OR Step ups 24, 20”
Wallballs 14/10# to 10’ target (9′ target for ladies)
Thruster 65, 35

Registration Deadline is THIS THURSDAY!! Registration Link can be found HERE

7:00 Agility Ladder Drills

Quad Rolling

1. 10 Front Rack Reverse Lunge
2. 10 Single Leg Deadlifts
3. Rest

*5 Each Leg
**Use a Kettlebell for single leg deadlifts

Front Squat 135|95
Bar Facing Burpees

Level 2 – 115|75
Level 1- 95|65

Extra Work
7 Sets For Load:
1 Clean Deadlift + 1 Power Clean + 1 Hang Clean + 1 Front Squat

Credit: CAP