The CFS In-House Throwdown is a community building event that we host every year!  Many of you have never competed before and this is a great opportunity to experience a competition environment while having a lot of fun with your friends!  For those of you who love to compete, you can be great role models.  It takes your day to day training up a notch and will push you a little harder than you’d push yourself in class.  This is an opportunity for athletes to get to know fellow members they may have never met and work together with a common goal – putting your best effort in to support your teammate.

Athletes will register individually and the CFS coaches will pair athletes up and make teams of two.
Rx athletes will be paired together and Scaled athletes will be paired together.

All teams will compete in 4 WODs.  All WODs are listed at the bottom of this post.

Please register by Tuesday, October 22nd and we will post all the teams on Saturday, October 26th.

We cannot guarantee a shirt/tank for registrations after 10/22/19.

Event info – 

• Sunday, 11/10/19
• Registration opens at 7:30am.  Athlete’s meeting at 8:00am.  First heat goes off at 8:30am.
• Teams of 2 either male/male or female/female with RX and Scaled Divisions
• Cost per athlete is $29 (includes t-shirt for men and tank top for women – please specify shirt size when registering)
• Athletes will register and list their division, RX or Scaled. (Please see the criteria below.) The coaching staff will then pair up the teams accordingly. 

We will need judges along with volunteers for a number of other jobs. If you can only stay for part of the day that’s fine. We’re appreciative of any help you can offer.
(Under registration info please fill in t-shirt size – all volunteers will wear t-shirts.)
We will have a meeting on Friday, November 8th at 6:30pm for all volunteers.

Click here to register for this event

Click here to volunteer for this event

Below are the standards we will use as a benchmark for the RX and Scaled divisions.
You must have 5 out of 7 of the Rx movements to go Rx and 5 out of 6 of the scaled movements to go scaled.

If you have any questions about what division you should be in, talk to John or email him at john@cfsyn.com.

RX Men:
Can move #185 deadlift for sets of 5 comfortably.
Under 8 minute 2k row
Can string together 20 unbroken double unders
Can do 10 or more unbroken pull ups 
Can do 10 or more unbroken push ups
Can perform 115# ground to over head for sets of 5 comfortably.
Can climb the 15′ rope

Rx Women:
Can move #125 deadlift for sets of 5 comfortably.
Under 9 minute 2k row
Can string together 20 unbroken double unders
Can do 10 or more unbroken pull ups
Can do 10 or more unbroken push ups
Can perform 75# ground to over head for sets of 5 comfortably.
Can climb the 15′ rope

Scaled Men:
Can move #115 deadlift for sets of 5 comfortably.
Under 9 minute 2k row
Can do 40 unbroken single unders
Can perform 75# ground to over head for sets of 5 comfortably.
Can do a 14# wall ball to a 9′ target for 5 unbroken reps
Can do 10 burpees in under a minute

Scaled Women:
Can move #75 deadlift for sets of 5 comfortably.
Under 10:30 2k row
Can do 40 unbroken single unders
Can perform 50# ground to over head for sets of 5 comfortably.
Can do a 10# wall ball to a 9′ target for 5 unbroken reps
Can do 10 burpees in under a minute

Workouts for In-House Throwdown on Sunday, November 10th.

WORKOUT 1
12 min to establish a 1 RM Power Clean or Squat Clean for each athlete.  The combined lifts will be your score. 1 bar per team.

WORKOUT 2
Ski Ball
AMRAP 12
RX Division:
10 Russian Kettlebell swings (53,35)
10 Cal Skierg
10 Wall Balls (20,14) (10’,9’)

Scaled Division:
10 Russian Kettlebell swings (35,26)
10 Cal Skierg
10 Wall Balls (14,10) (9’)

Athlete 1 does the swings
Athlete 2 does the Skierg
Athlete 1 does the wall balls
Athlete 2 does the swings
Continue this rotation for 12 minutes.
*One athlete works while the other rests.

WORKOUT 3
30 Angels
AMRAP 10
RX Division:
30/20 Cal Bike
30 Ab-mat sit-ups 
30 Thrusters (95,65)
30 Burpees over the barbell
*Divide reps however you like.
*One athlete works while the other rests.

Scaled Division:
30/20 Cal Bike
30 Ab-mat sit-ups
30 Thrusters (55,35)
30 Burpees over the barbell
*Divide reps however you like.
*One athlete works while the other rests.

WORKOUT 4
8 Ball
AMRAP 8
RX Division:
10 Hang Power Cleans (115,75)
10 Box Jump Overs (24,20)  Step overs are allowed.
15/10 Cal Row
*Divide reps however you like.
*One athlete works while the other rests.

Scaled Division:
10 Hang Power Cleans (75,50)
10 Box Jump Overs (20″)  Step overs are allowed.
15/10 Cal Row
*Divide reps however you like.
*One athlete works while the other rests.