CFL/CFK TEAM THROW DOWN UPDATE: We now have 14 teams signed up with a few folks still looking for team members for Saturday’s (13 September) CFL/CFK Internal Team Throwdown! The event will be held at CrossFit Kingstowne from 9 a.m. to 1 p.m. Please Note: This event is free (no cost) and will be in place of regular classes at CFK. We will also cancel the 9:30 a.m. class at CFL. We will only run the CFL Kids/Teens Classes and the Free Intro Class on Saturday at CFL. We will have a scaled team category as well as an Rx team category. The more teams, the more fun everyone will have! This is meant to be a relaxed event – nothing serious. So there is nothing to be worried about. We will scale to everyone’s ability. Plus you will be sharing the work with a partner.
There is still time to sign up your team! Just follow the google docs link below. If you want to participate but don’t have a partner, sign up anyways and we will partner you up with someone or come on in tomorrow prior to 9 a.m.. CFL/CFK TEAM THROW DOWN SIGN UP.
Below are the Workouts for tomorrow’s Team Throw Down!
AMRAP: 10 Minutes
- 4 Ground to Overhead (GTO) (Rx: 135/95; S: 95/65)
- 8 Burpee Chest to Bar Pull Ups (S: Burpee Jumping Pull Ups)
- 12 KB Snatch (53/35) (S: DB Snatch: 45/25)
- 48 Double Unders (S: 100 Singles)
One partner working at a time, teams can split movements as they want.
“Karen Meets Diane”
Complete 150 Wall Balls (20/14), then…
- Deadlifts (Rx: 225/155; S: 185/135)
- HSPU (S: Hand Release Push Ups)
Only one partner working at a time, partners trade off as needed.
2 Minute Max Calorie Row (Both Partners Row at same Time)
Rest 30 Seconds
2 Minute Max Box Jumps (Rx: 30/24; S: 24/24)
Rest 30 Seconds
2 Minute Max Front Squats (Rx: 155/105; S: 115/75)
SCHEDULE OF EVENTS:
0900-0915: Teams Warm Up
0915-0930: WOD 1 Review
0930: Heat 1
0945: Heat 2
1000-1015: WOD 2 Review
1015-1030: Heat 1
1030-1045: Heat 2
1100-1115: WOD 3 Review
1115-1125: Heat 1
1125-1135: Heat 2
1135-1145: Heat 3
1145-1200: Heat 4
1215-1245: Finale WOD (Top 3 Teams)
1245-1300: Announce Winners/Prizes