FW Throwdown

Federal Way Throwdown!
3 events, 1 Day! “What doesn’t kill you, makes you stronger” Sometimes you have a goal, but you need a reason to reach that goal; well here it is; On March 25th, join other gyms in the area by participating in Federal Way’s first strength training competition. 3 events, Max Deadlift (3 attempts), Max Bench Press (3 attempts), Max Row Distance (4min.) Registration is $25 per person. This event will be held at participating facilities, including CFFW. Each participating facility will have available shirts and score cards. Score cards will be submitted by each facility and winners will be determined based on these categories. Women’s Open, Women’s Masters (55+), Men’s Open, Men’s Masters (55+).
Each participant will receive an event t-shirt as long as registration is completed by Feb. 14th. Register here.

Competition Heat Times

Gym opens at 8:30. You are responsible for your own warm up. Please be ready at the time of your heat.

Men RX
Jeremy
Derek
Jake
Robert
Chase
Chris H
Trever
Eric
Seth
Greg
Jarone
Brian S
Corey

Men Scaled
Zach
Ross
Alex
Kevin

Women RX
Sam Z
Amanda V
Marci
Nicole
Emily
Danielle
Shannon G

Women Scaled
Morgan
Helen

WOD 1
5 min to est 1RM Snatch

Heat 1 09:00
Men and Women scaled
Zach
Ross
Alex
Kevin
Morgan
Helen

Heat 2 09:08
Woman RX
Sam Z
Amanda V
Marci
Nicole
Emily
Danielle
Shannon G

Heat 3 09:16
Men RX
Jeremy
Jake
Robert
Chase
Chris H
Trever
Eric

Heat 4 09:24
Men RX
Derek
Seth
Greg
Jarone
Brian S
Corey

WOD 2
7 Min AMRAP thruster ladder
20 Double unders rx 40 singles scaled
2 thrusters 95/65 rx 75/55 scaled
20 DU
4 Thrusters
etc

Heat 1 09:34
Men and women scaled
Zach
Ross
Alex
Kevin
Morgan
Helen

Heat 2 09:43
Women RX
Sam
Amanda
Marci
Nicole
Emily
Danielle
Shannon G

Heat 3 09:52
Men Rx
Jeremy
Chase
Eric
Jake
Chris H
Robert
Trever

Heat 4 10:01
Men Rx
Derek
Jarone
Seth
Brian
Greg
Corey

WOD 3
14 min AMRAP
60 cal row
50 T2B rx scaled 50 sit up
40 Wall Balls 20/14
30 power cleans135/95 rx 95/65 scaled
20 MU Rx pull ups scaled

Heat 1 10:13
Men and women scaled
Zach
Ross
Alex
Kevin
Morgan
Helen

Heat 2 10:29
Marci
Nicole
Amanda
Sam
Shannon G
Emily

Heat 3 10:45
Danielle
Jeremy
Jake
Robert
Chase

Heat 4 11:01
Chris
Derek
Greg
Trever
Eric

Heat 5 11:17
Jarone
Brian
Corey
Seth

Upcoming Events

Fall is here and so is the rain. Here’s a list of upcoming events to lift your spirits.

Hoodie Sale 10/26-10/31
It’s cold and rainy. You obviously need a new hoodie to keep you cozy. Hoodies are $10 off this week only. Get one today!

Halloween WOD
Saturday 10/31 9&10am classes. Wear your costume. Prize will be awarded to the best costume.

CFFW inner gym competition
Saturday 11/7. Rx and scaled divisions for both men and women. No entry fee, sign up on the back whiteboard at the gym.

Veteran’s Day WOD
11/11 all classes. Team RWB WOD.

CFFW Holiday Party
Friday 12/18 7pm at CFFW. Bring a dish to share and a gift worth $25 for a gift exchange. BYOB

CFFW Throwdown Heats

Women’s Scaled

Group #1
Diane
Chelsea
Sarah Go.
Erin W.

Group #2
Heidi
Susan
Morgan
Sam T.

 

Women’s Rx

Amanda V.
Margi
Kelly V.
Naomi
Nicole

 

Men’s Rx

Rob G.
Paul V.
Jarone
Corey
Seth

 

Men’s Firebreather

Jeremy
Derek
Nik
Brenan

WOD #1

9:00:  Women’s scaled (all)  
9:10:  Women’s Rx 
9:20:  Men’s Rx
9:30:  Men’s FB

 

WOD #2
9:45:  Women’s scaled (all) 
10:00:  Women’s Rx 
10:15:  Men’s Rx 
10:30:  Men’s FB

 

WOD #3
11:00:  Women’s scaled Group #1 
11:15:  Women’s scaled Group # 2
11:30:  Women’s Rx
11:45:  Men’s Rx 
12:00:  Men’s FB