Register For The In-House Team Throwdown By Friday!

Greg – Spring Loaded

In-House Team Throwdown- Saturday, June 2nd!
Registration Deadline is THIS FRIDAY 5/18 🙂

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. There has been some demand for some masters teams, so we’re going to give that a try this year as well, as long as there are enough sign ups. 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.

Morgan, Ant and Brendan lunging through the 2015 In-House Throwdown

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?! 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
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#


Warm Up
4 x :20 on/:10 Off
Rest 30 seconds
4 x :20 on/:10 Off
Box Jumps w/ Step Down
Rest 30 seconds
4 x :20 on/:10 Off
Burpee Box Jumps

1. Strict Press
2. Push-press

30 Box Jumps (24/20)
30 Burpees
30 Weighted Step-ups (1.5,1)
30 Burpee Box Jumps

Level 2- (1,0.75), 20 Reps
Level 1 – (0.75,0.5), 15 Reps

Extra Work
Muscle Ups
Single Arm Overhead Squats (50/35)

Scaled: 12-9-6 or 9-6-3 Reps and scale dumbbell weight accordingly
ADV: 21-15-9 (80/55)

Monday Conditioning
In 5 Minutes complete

800m Run


Tabata Interval 20s work:10s rest x 8
Rest 1 Minute between exercises

Double Unders


In 5 Minutes complete

800m Run

*The numbers below should reflect what the lowest number of reps/cals you should be aiming for, for all 8 or 16 intervals.