In-House Team Throwdown: Saturday, May 14th
Save the date for our second annual In-House Team Throwdown! Last year was the first year we did this and it was hands down the best event of the year. 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
Kettlebell Swings 1.5pd, 1pd
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#
Kettlebell 1pd, 0.75pd
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 gameplan. Creative team names and outfits are HIGHLY recommended, 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? The party will continue later in the evening at a bar TBA. 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!
To sign up compete or help out, please click HERE.
What: In-House Team Throwdown
When: Saturday, May 14th
Where: HERE!
Who: All CFS Members – that means YOU!
Strength
Back Squat
3-3-3-3-3
– Between sets complete 10 back rack lunges
WOD
12 Minute Ascending AMRAP
2 Burpee Pull-ups
2 Power Snatches (95,65)
4 Burpee Pull-ups
4 Power Snatches
6 Burpee Pull-ups
Level 2 (75,50)
Level 1 (65,35)
Conditioning Class: WOD
Threshold Test
4 Rounds
4 minutes work, 1 minute rest on Assault Bike
Score = average watts divided by your weight in KG.
Optimal Score = 5.0
Conditioning Class: Core
3 Rounds
20 Side bends with kettlebell – right side
20 Side bends with kettlebell – left side
20 Russian Twists
1 minute plank hold