The Throwdown is Coming… – CFS

May 17th, 2017

Category: CrossFit

The Throwdown is Coming… – CFS

Michael – Beautiful Windmill!

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!

CLICK HERE TO SIGN UP!

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 for Quality
25 Hollow Rocks
5 Muscle Snatch
5 Tall Snatch
5 Sots Press
5 Burpees over Barbell

Oly
Every 2 Minutes for 14 Minutes
2 Squat Snatches
-Start at 75% and Climb as Able

L1 – 2 Power Snatches; 2 Overhead Squats

WOD
3 Rounds
15 Power Snatches (95,65)
15 Burpees
15 Thruster (95/65)
15 Toes to Bar

Level 2- 75,50
Level 1- 65,35

DISCUSSION 7 Comments

  1. Jen Merinder 05/18/2017 at 7:36 pm

    Snatch: up to 135#
    WOD: 11:00 RX w/ GHDs instead of T2B

  2. Trevor 05/18/2017 at 2:32 am

    Snatch: 125 – shoulders were worn out from MUps, had no stability overhead.

    WOD: 16:23 Rx – (with the heat it was basically advanced)

  3. Jason Barrow 05/18/2017 at 1:01 am

    Snatch: 95#-155# (all touch n go hands not leaving the bar)
    WOD: 19:14 Rx
    Ready for the fall to come.

  4. Chad K 05/18/2017 at 12:06 am

    Strength: 165, 170, 175, 180, 185, 190, 195
    WOD: 19:59 Rx (noooot my best performance)

  5. Tory 05/17/2017 at 3:40 pm

    Snatch: 120
    WOD: 12:17 RX

  6. JT 05/17/2017 at 2:02 pm

    Oly: 135-155#
    WOD: 17:06ish Rx

  7. Eddy 05/17/2017 at 1:44 pm

    OLY: 175, couldn’t hit 185
    WOD: 17:36 w/V-ups