17 October 2015


On Saturday we will host our 3rd Annual CFK Team Throwdown!  The fun starts at 9 a.m. and runs until 2 p.m.  We will run three workouts for our teams, followed by a finale WOD for our top two teams from each division (Scaled and Rx).  We have over 16 teams signed up for tomorrow.  If you decide last minute you would like to participate, please arrive at the gym prior to 9 a.m. and we will add you to the roster!  Doors will open at 9 a.m. for spectators and 8:30 a.m. for teams.  Even if you are not participating in the workouts, please be sure to come in to cheer on your fellow members.  All family and friends are welcome tomorrow.   If anyone would like to come in prior to 9 a.m. to help set up, volunteers are welcome.  We will also need some volunteers to help judge and set up equipment.

Tonight we will release two of the three WODs and the third WOD will remain a secret until tomorrow. We will release the finale WOD after all three WODs are complete.



Team members will have 2 minutes at each station to each complete a barbell complex in an ascending weight ladder.   Team members must complete a 15 DU (Scaled: 30 Singles) buy-in at each station prior to completing their complex (e.g.: Partner 1 will complete 15 DUs and then their complex, then tag in partner 2 who will complete their 15 DUs and their complex).  If one team member fails a complex, their partner can continue the ladder until they reach failure.  Upon the second partners failure a tiebreaker movement will be completed until call of time.

BB Complex:  Hang Squat Clean + 2 Front Squats + 1 Jerk

Male Weight:  95/115/135/155/165/175/185/195/205/215/225/235+

Female Weight:  65/75/85/95/105/115/125/135/145/155+



3 RFT: (Time Cap:  12 Minutes)

20 Deadlift (Rx:  225/155; S: 185/125)

20 Box Jumps (24/20)

20 OH Squats (Rx: 115/75; S: 75/55)

20 HSPU (S:  20 Burpees)

Teams will work together to complete all movements.  Only 1 athlete moving at a time, teams cannot advance to next movement prior to completing all reps from previous movement.







8:00 a.m. to 8:30 a.m.:  WOD 1 Set Up

8:30 a.m. to 9:00 a.m.:  Athlete Warm-Up

9:00 a.m. to 9:15 a.m.:  WOD 1 Review

9:15 a.m. to 10:15 a.m.:  WOD 1

10:15 a.m. to 10:45 a.m.:  WOD 2 Set Up/Review

10:45 a.m. to 11:30 a.m.:  WOD 2

11:30 a.m. to 12:00 p.m.:  WOD 3 Set Up/Review

12:00 p.m. to 1:00 p.m.:  WOD 3

1:15 p.m.:  Finale WOD Review/Set Up

1:30 p.m.:  Finale WOD



Good luck tomorrow to our athletes and member family competing in other events in the area!  Jordan will be competing in the Metro Games tomorrow at CrossFit Petworth and Eva will be competing at the NoVa Open at CrossFit Open looking to break a local record in her weight class!