NEXT SHOWDOWN: SATURDAY 7/28/18

time:   8:00am - 10:00am

Starting in 2018 the last Saturday of each month will be known as SHOWDOWN SATURDAY. These are meant to be friendly in-house competitions that happen each month. They count just like any other class to all our members. Each Showdown will start at 8:00am and be finished before the regular 10:00am class.

All the workouts will be run in heats and judged, similar to The Open or any other competition. In order to make sure things run as smoothly as possible, and to make sure we can get through everything on time, we are requiring people to enroll in advance.  You can click the button below to register and if you need any help with your account please let me know.

Each month's showdown will feature two divisions - Rx Aces and Rx Hearts. Rx Aces will be for those who complete the majority of our daily workouts at the Rx3 or Rx2 Level. The Rx Hearts division will be for those who are still between Rx2 and Rx1 for the majority of our programming. Whatever division you are planning on competing in you must register in advance and complete all the workouts in that division. 


July: Final Showdown (Partner)

As we gear up for battle for the bell vii our monthly showdown series will be going on hold for august, september, and october.

july will be the final showdown until we resume again in november.

+ EVENT 1: Strongtown's tri

For Time (16 Minute Cap)

  • 1,000m Row
  • 2,000m Bike
  • 300 Double Unders

    • One person working at a time.
    • Work must be split 50/50.
    • Score = Total Time

+ EVENT 2: Countdown

12 Minute AMRAP

10-9-8-7-6-5-4-3-2-1

  • Clean & Jerk (135/95 lbs)
  • Toes to Bar
    • One person working at a time.
    • Work can be split however the team chooses.
    • Score = Total Rounds and/or Reps

+ EVENT 3: Hold it

6 Rounds of 1:00 work & 0:30 rest

  • Synchronized Burpees

    • Score = Lowest Mainted Rep

June: Check-up (Individual)

+ EVENT 1: Cluster Complex

6:00 Minutes to Establish a Max Complex

  • 1 Squat Clean
  • 2 Hang Cleans (Squat or Power)
  • 3 Front Squats
  • 1 Shoulder to Overhead

    • Once the complex is started the bar may not be put down.
    • Athlete can take as many attempts as needed in the 6 minutes.
    • Score = Weight

+ EVENT 2: Rowing Bells

2,000m Row: For Time

  • Every 250m Athlete must move 'Pawn' piece.
    • Score = Total Time

+ EVENT 3: Sun Burn

10:00 Minute AMRAP

  • 8 Toes to Bar
  • 12 Burpee Box Jumps (24/20")
  • 14 Alternating Dumbbell Snatches (50/35 lbs)

    • Score = Total Rounds & Reps

May: Mayday - Teams of 2

Teams can be same sex or co-ed

+ EVENT 1: Mayday

2 Rounds - For Time

  • 60 Double Unders - partners alternate every 30
  • 40 Wall Ball (20/14 lbs) - partners alternate every 10
  • 20 Clean & Jerks (135/95 lbs) - partners alternate every 5

    • Score = Total Time
    • Workout has a 16 Minute Cap

+ EVENT 2: Haywire

10 Minute AMRAP / Relay

  • 8 Toes to Bar
  • 10 Alternating Dumbbell Snatch (50/35 lbs)
  • 12 Single Arm Dumbbell Lunge - 6 per arm (50/35 lbs)

    • Workout is a relay style, partner 1 does a full round (30 reps) beforre partner 2 does stars their toes to bar, dumbbell snatch, and lunges.
    • Score = Total Rounds & Reps Completed

April: Spring Cleaning

+ EVENT 1: Spring Cleaning

3 Rounds of 3:00 - As Many Reps as Possible

  • Round 1) 200m Run + Max Squat Cleans (115/75 lbs)
  • Round 2) 200m Run + Max Squat Cleans (135/95 lbs)
  • Round 3) 200m Run + Max Squat Cleans (155/105 lbs)

    • 30 Second Rest / Transition between rounds
    • Judges will change weights between rounds
    • Scores - Total Reps

+ EVENT 2: Toe the Line

21-15-9: For Time

  • Toes to Bar
  • Bar Facing Burpees
  • Shoulder to Overhead (95/65 lbs)

    • 15 Minute Cap
    • 3 Scores - Each Round Scored Separately

March: On Hold

+ March Showdown

On Hold due to 2018 Open, the Monthly Showdowns will resume in April.


February SHOWDOWN: Partners & Couples:

+ EVENT 1: Synchronize

12 Minute Synchronized AMRAP

  • 12 Syncrhonized Bar Facing Burpees
  • 9 Partner Deadlifts
  • 6 Synchronized Toes to Bar
    • Aces Men = 365 lbs (Each Side: 3-45s, 1-25)
    • Aces Women = 245 lbs (Each Side: 2-45s, 1-15)
    • Aces CoEd = Mix Load(use Men's Bar, Women use 10s instead of 15s)

    • Hearts Men = 275 lbs (Each Side: 2-45s, 1-25)
    • Hearts Women = 185 lbs (Each Side: 1-45, 1-25, 1-5)
    • Hearts CoEd = Mix Load lbs (use Men's Bar, remove 5's for Women)

    • All Hearts = Sit-ups in lieu of Toes to Bar

+ EVENT 2: Relay

14 Minute Relay AMRAP

  • 8 Box Jump Overs (24/20")
  • 10/7 Calorie Bike
  • 20 Double Unders
  • 8 Wall Ball (20/14 lbs)
    • Hearts = Step-ups Permitted, 40 Singles (or 20 Doubles), 18/12 lbs Wall Ball

JANUARY SHOWDOWN: INTO THE OPEN:

+ EVENT 1: Open Workout 14.4

14 Minute AMRAP

  • Rx Aces Division
    • 60 Calorie Row
    • 50 Toes to Bar
    • 40 Wall Ball (20/14 lbs)
    • 30 Cleans (135/95 lbs)
    • 20 Muscle-ups
  • Rx Hearts Division
    • 60 Calorie Row
    • 50 Sit-ups
    • 40 Wall Ball (20/14 lbs)
    • 30 Cleans (115/75 lbs)
    • 20 Pull-ups

+ EVENT 2: Half 17.5

5 Rounds

  • Rx Aces Division
    • 9 Thrusters (95/65 lbs)
    • 35 Double Unders
  • Rx Hearts Division
    • 9 Thrusters (75/55 lbs)
    • 70 Single Unders (or 35 Double Unders)