In-House Throwdown Sign Ups! – CFS

May 4th, 2017

Category: CrossFit

In-House Throwdown Sign Ups! – CFS

Dan & Shreddy

Third Annual In-House Team Throwdown: Saturday, June 10th
Save the date for our third annual In-House Team Throwdown! This is always our favorite event of the year filled with fun, fitness and new friends. Trust us… you won’t want to miss it! 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 a different 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

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#

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 and encouraged, 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? It’s the best way to kick off the summer! 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!


Sports and Wellness Appointments with Dr. Fernandez THIS Saturday!
Dr. Fernandez is taking appointments for this Saturday, May 6th.  Dr. Fernandez is an Internationally Certified Chiropractic Sports Physician and a member of the International Federation of Chiropractic Sports Physicians. His adjustments include soft tissue work, which make his sessions magical! Click HERE to see his rates and to sign up!


Warm Up
3 Rounds
:30 on/:10 off
Jump Rope
Shoulder Taps
Good Mornings

Rx – Shoulder Taps against wall
L1 – Shoulder taps in plank hold
ADV – Freestanding shoulder taps

4 x 5 Romanian Deadlift @ 50% Max conventional deadlift
Between each set complete :30 Handstand Hold
ADV – Freestanding Hold
L1 – Plank Hold

WOD (10 min cap)
Deadlifts (225,155)
Handstand Push-ups

Level 2- 185,115
Level 1- 135, 95, Standard Push-ups

Rest 7 Minutes

Double Unders

Level 1- 40-30-30-20-20-10


  1. Mike Quigley 05/05/2017 at 2:29 am

    Diane – 11:29 Rx PR
    Annie – 7:01 Rx PR

  2. Jason Barrow 05/05/2017 at 1:06 am


    4/19/16 – DNF Rx (11:28 at the end of the set of 15)
    5/4/17 – 10:39 Rx

    6/21/13 – 7:08 Rx
    4/19/16 – 7:48 Rx
    5/4/17 – 6:45 Rx

  3. Trevor 05/05/2017 at 12:15 am

    Romanian: 185
    Diane: 7:17 PR
    Annie: 6:10 PR

    I can count on one hand the times I’ve beaten Goose at anything. Today was my day.

  4. BrianC 05/04/2017 at 9:10 pm

    Diane: 3:43 Rx
    Annie: 7:30 Rx

  5. Michael Byrnes 05/04/2017 at 1:58 pm

    Diane: 6:21 Rx
    Annie: 7:10 Rx

  6. Eddy 05/04/2017 at 1:43 pm

    Diane: 8:17 Rx
    Annie: 7:27 Rx today
    6:28 Rx on 2/13/15 reminiscing

  7. Brian Maser 05/04/2017 at 12:12 pm

    Did yesterday’s WOD (23:13 Rx), skipped Diane, and jumped in with the 5:30 to do Annie – 7:28 Rx (1:20 PR from last time I posted a time in December 2014).