THROWDOWN + SOCIAL

On Saturday, October 28th grab a buddy and get ready to throwdown! We are hosting a member-friendly internal competition that features two partner workouts followed by a potluck brunch and social. These workouts will be accommodating to all our members, regardless of skill, ability, age and tenure. We’ll also be continuing the tradition of the “Best Costume” contest for those teams who go above and beyond!
The workouts will get started at 8:30a, and the social will follow at 10:00a (BYOB and brunch is our typical potluck style). Sign up at the front desk (both partners names and potluck contribution) by Wednesday, October 25th. If you need a partner, just let Mel know!

THE DETAILS

WHEN: Saturday, October 28th from 8:30a-10:00a. Please RSVP on the sign-up sheet at the front desk by Wed 10/25
WHAT: Two Partner Workouts, a Costume Contest and a Brunch Potluck
WHO: Everyone can participate! And family is welcome to watch the throwdown and join in on the potluck!
WEAR: Costumes HIGHLY recommended

THE TEAMS

Frankenstein – Julia + Andy
Mummy – Amanda B + Ruth
Zombie – Janice + BAM
Witch – Jimmy + Sara
Goblin – Scott + Mariah
Skull – Trish + Marianne
Ghoul – Dori + Hutch
Werewolf – Ivan + Brendan
Tarantula – Marina + Cara
Vampire – Lauren + Alissa
Jackolantern –Kristin + Derek
Candy Corn – Andrew + Paul
RIP – Brian + Alejandro
Black Cat –Jojo + Tim
Bat – Lisa + Katie
Scary – Bruce + Carrie
Spooky –Chuck + Charlie
Haunted – Brett + Eric
Creepy – Megha + Rahul
Frightening –Clark + Lourdes
Crawley – Ted + Liz
Gorey – Hori + ???

THE WORKOUTS

WOD 1
200 Meter Run
30-20-10
Shoulder to Overhead (75/55)
Front Squat (75/55)

Weight: 75/55

Every round starts with partner 1 running 200 meters, followed by partner two. BOTH athletes must complete the 200 meters before starting the first round of shoulder to overhead. A press, push press or push jerk are all acceptable movements. The barbell must start on your shoulders, and finish with the bar over the middle of your body, and your elbows, hips and knees extended. Divide the 30 reps equally (15 reps each) between you and your partner. You do not have to do all 15 reps in a row. Once all 30 shoulder to overhead (stoh) are complete, you can move to the front squats and divide them equally. Once the front squats are complete, it’s back to the RUN then the round of 20 reps. The last round will start with a run, and end with 10 front squats. Your score will be your total time. Cap is 12 minutes.

WOD 2
EMOM 10
1 – Burpee Box Get Overs, 24”
2 – Calorie Row

What’s a burpee get over? Facing your box, do a burpee (chest to the floor) but instead of jumping and clapping you’ll get up and over your box (jump up and over, or climb/step up and over.) You must touch the top of the box with both feet, no clearing the box. At the call of “Go,” partner one starts on the burpee get overs, and partner two starts on the row. Both will accumulate as many reps/cals as they possibly within the minute, and then switch exercises at the next minute. You’ll have five opportunities on each exercise to accumulate reps. The rower will keep your calorie count, you and your partner are responsible for keeping the burpee get over count. You will have TWO scores to record, total cals AND total get overs.