In-House Team Throwdown! – CFS

Justin – 530am Regular

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!


Work up to Max Weight for the Complex
1 Power Clean
1 Hang Squat Clean
1 Front Squat
1 Split Jerk

3 Rounds
500m Row
15 Clean and Jerks (135,95)

Level 2- (115,75)
Level 1-(95,45)


  • Joel Carpenter

    04/11/2017 @ 2:09 am

    Complex: up to 155, 165 – got to the jerk twice and failed
    WOD: 16:40 row, 135# 9 reps/round

  • Chad Kucera

    04/11/2017 @ 1:50 am

    Complex: 225
    WOD: 13:05 Rx

  • Jason Barrow

    04/11/2017 @ 1:06 am

    Strength: 205#
    WOD: 10:59 Rx Running

  • Daniela Bitto

    04/11/2017 @ 12:50 am

    Snatch complex (power, hang squat, 2x Overhead squat) 140
    Wod: 13:23 Row and #40DBs for C&J
    Gritwod post strength: 235 back Squat and 5 strict C2B

  • Michael Byrnes

    04/11/2017 @ 12:48 am

    Complex: 245
    WOD: 9:46 Rx w Row

  • Trevor

    04/11/2017 @ 12:04 am

    11:06 Rx

  • biscoe

    04/10/2017 @ 6:41 pm

    complex: up to 255#
    wod: 10:35 rx w/ run

  • Sean Flannery

    04/10/2017 @ 5:34 pm

    Complex; up to 243#
    WOD: 12:22 Rx

  • KB

    04/10/2017 @ 4:48 pm

  • Ben Brauer

    04/10/2017 @ 2:16 pm

    Complex: Up to 235#
    WOD: 10:00 w/ 400 m run

  • Alec

    04/10/2017 @ 2:05 pm

    Jumped in for metcon with the 7:00 crew- 10:18 with 400m runs. Felt great to run outside again!

  • Kurt

    04/10/2017 @ 1:15 pm

    Complex: 210#
    WOD: 13:18 Rx

  • Brian Maser

    04/10/2017 @ 12:52 pm

    Complex: up to 215#
    WOD: 11:28 Rx

  • Cash

    04/10/2017 @ 12:14 pm

    Complex: 125# (def post comeback PR!)
    WOD: 12:22, 85#, 1 mile bike

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