Get Signed Up for the In House Throwdown!

Monday, April 23, 2018

Conditioning EMOM

EMOM 12, alt:

Odd: 12/9 Cal Bike

Even: 15 Push Ups


4 Rounds

400m Run

30 Alt. DB Snatches (50/35)

15 Burpees over DB

CFHY In House Throw Down

Same Sex Partners, RX and Scaled, May 12th

Please sign up at the gym with your partner or solo- if you don’t have a partner we will put people together.

Here is a general guideline for RX and Scaled- it is not necessarily an exhaustive list of movements we will see on competition day.  EVERYONE is welcome to participate- if an athlete needs to scale a movement more they will be able to do so after a discussion with a coach.

This is a COMMUNITY event- it’s all in good fun and we hope to see you there throwing down (yes, you).

RX Standards

Wall Balls (20/14 to 10’)

Thruster, Power Clean, Push Jerk, Front Squat (135/95)

T2B, Pull Ups

Double Unders

Scaled Standards

Wall Balls (14/10 to 9’)

Thruster, Power Clean, Push Jerk, Front Squat (95/65)

Abmat Situps, KBS (35/25)

Single Unders


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