Skillz Pay Da Billz – CFS


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 format and it was hands down the best event of the year. You won’t want to miss it! Click HERE to sign up.

Synchronized Burpees
Team Synchronized Burpees

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 thier designated 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!

The first workout will be announced this week! To sign up compete or help out, please click HERE.


40 Goblet Lunges (1.5/1)
40 Cal row
30 Burpees
30 Cal row
20 Box Jump Overs (24/20)
20 Cal row
5 Muscle Ups
10 Cal row
5 Muscle Ups
20 Cal row
20 Box Jump Overs (24/20)
30 Cal row
30 Burpees
40 Cal row
40 Goblet Lunges (1.5/1)

Run: 400m-300m-200m-100m
Assault Bike: 30-20-10-5 cals

Level 2 1.5,1, 15 Ring Dips
Level 1 1, 0.75, 10 Ring Dips


  • lizowiz

    04/26/2016 @ 3:27 pm

    20:30 with runs and 15 dips using purple band… still can’t get MUPs back!

  • Joel

    04/26/2016 @ 12:40 pm

    WOD – 28:24 (run,1 pood, 1 mup – got the one going down the mountain, failed the one going back up)

  • jason barrow

    04/26/2016 @ 12:51 am

    WOD: 30:53 (row, 3 ring MUPs instead of 5 each time)

  • Trevor Crean

    04/26/2016 @ 12:09 am

    22:37 Rx.

  • Sean Flannery

    04/25/2016 @ 4:44 pm

    WOD: 22:04, w/bar MUP’s.

  • CashLady

    04/25/2016 @ 3:06 pm

    22:20 with run, 15 RB ring dips, .5 pood lunges and box step overs 🙂

  • Tory

    04/25/2016 @ 1:52 pm

    23:30 run with Bar MUPs

  • Brian M. Maser

    04/25/2016 @ 1:44 pm

    WOD: 23:48 Rx (ran w/ Bar MUs)
    Bro-sesh – 5 rds: 7 strict ring dips, 6 fat bar chin-ups
    Triple 3 w/ Kurt: 41:50 Rx

  • Alec

    04/25/2016 @ 1:39 pm

    18:44 Rx with run.

  • Kurt

    04/25/2016 @ 1:23 pm

    25:08 Rx (run)
    Cash-out: 5 rds, 7 strict ring dips, 6 fat bar chin ups
    Triple 3 w/ Maser (misery loves company): 41:30 Rx, 6sec PR

  • Crowley

    04/25/2016 @ 12:59 pm

    19:47 rx (run)

  • melstec

    04/25/2016 @ 12:42 pm

    21:55 with run & purple band for dips

  • Frawls

    04/25/2016 @ 12:38 pm

    WOD: 20:14 Rx w/run. Been hanging with Quigley too much – did an extra 100m run b/c I didn’t follow instructions.

  • Jason

    04/25/2016 @ 12:08 pm

    WOD: 21:57 with bar MUPs.. my skillz aren’t yet payin’ the billz but closer than ever
    A Maser ca$hout session of RDs and fat bar/boy chin ups

  • Mike Quigley

    04/25/2016 @ 12:06 pm

    22:00, with Bar MUPs.

  • Nick Alonso

    04/25/2016 @ 11:03 am

    WOD: 29:02 with ring dips

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