The Throwdown…It’s So Close!

If you’re excited for our first ever Team Throwdown competition this Saturday, at 10am, please raise your hand.

Rick and Annelise are excited.

You know Laura is motivated for this Saturday.

LC is ready.

Beth is excited and ready as well.

Remember, there will be no group classes this Saturday due to the Throwdown.  Please bring your friends and family to this event to take pictures of all our competitors.  This is going to be our biggest throwdown yet, so don’t miss it!


Intermediate Class


1 hang power snatch + 1 hang snatch

5 sets, for max load

Intermediate Workout

Every minute for 10 minutes:

3 thrusters (95#/63# for women)

4 pull-ups (chest to bar for advanced)

5 power snatches (95#/63# for women)

Every failed round is 100 meter row penalty at the end.

Power Hour

Front Squat Medley

Max front squats (185#/133# for women)

Max front squats (135#/93# for women)

Max front squats (95#/63# for women)

Score max reps at each weight

Finisher: Tabata burpees (count the lowest score)

Beginner Class




Beginner Workout

14 minutes of:

Run the large block twice, then AMRAP of:

7 thrusters 

9 sit-ups

11 box jumps


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