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Pump-King Throwdown Workouts

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Here is all of the information you need to know about the upcoming Pump-King Throwdown!

Competition will kickoff promptly at 9am. (Heats will be released soon!)

Volunteer Check in – 8:15

Athlete Check in – 8am – 8:30am

First Heat – 9am

Workouts will be:

WOD 1:  Squat Ladder

Athletes will have :45 seconds to accumulate as many reps as possible at each barbell, both athletes may assist in plate changes.

Athletes will receive points in the following way 3 points for OH Squats, 2 points for Front Squats, 1 point for Back Squats.

Scaled athletes will start the workout and teams will have :30 to change plates for the Rx athlete before their first minute of work starts. Modified Athlete will do all of their squats, then RX athletes will go.

Weight

M Scaled: 95, 115, 135, 155, 175

M Rx: 135, 155, 185, 205, 225

W Scaled: 65, 85, 105, 115, 125

W Rx: 85, 105, 125, 145, 165

WOD 2:  Deadlift & Pull Up AMRAP

12 min AMRAP

4/8 Sumo Deadlift @205/125

4 Inverted Row/C2B Pull Ups

Weight will remain the same for both RX and Modified athletes, reps will be higher for RX. Inverted rows will look like a ring row but be done on the kid’s pull up bars.

WOD 3:  6 Mile Assault Bike

Complete 6 miles on the Assault Bike, athletes must switch every 3 minutes.

Cap 20 min

Post Competition Chili Cookoff / Fall Themed Bake-off 2pm 

There has been some talk around the gym about who makes the best chili and who makes the best desserts. Well, here is your chance to prove that YOU are the best!

You get to choose to participate in either (or both if you really want) The Chili Cook-off or the Fall Themed Bake-off.

Judges will base their decisions on taste, creativity and representative of fall your dishes are.

Potluck will kickoff right after the competition. All are welcome so please invite friends and family to come out and support you while you compete and hang out for the potluck.

Fall themed adult beverages are welcomed too!!

We are excited to get the community together for this fun event. We hope to see you all there!

 

 

Pump-King Throwdown

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We are so excited to announce our first ever in-house competition, the Pump-King Throwdown, happening on Saturday October 28th.

This competition will bring together the members of Boomtown in a way that has never been done before. Same sex pairs will compete to be CFBT’s Pump King (and queens).

The competition is set up in a way that allows anyone at Boomtown the opportunity to compete if they want to. 1 RX athlete and 1 Modified athlete will pair up and work together to accumulate as many points as possible throughout the day .

Here are the standards:

Have 1 rep max at or above

Men’s Rx:

Deadlift 315+, Back Squat 225+, C&J 205+, Thruster 155+,
Snatch 135+, Chest to Bar Pull Ups, toes to bar

Women’s Rx:

Deadlift 205+, Back Squat 135+, C&J 125+, Thruster 95 +, Snatch 85+, Chest to Bar Pull Ups, toes to bar

Women’s Scaled:

Deadlift 155+, Back Squat 105+, C&J 105+, Thruster 75+, Snatch 65+, knees to elbows

Men’s Scaled:

Deadlift 225+, Back Squat 155+, C&J 155+, Thruster 115+, Snatch 95+, knees to elbows

Registration closes Saturday 10/14 and space is limited!! 

Don’t miss out on this awesome event.

**Fall themed potluck and optional costume party to directly follow the event.** 

Come and compete, volunteer or cheer on your fellow Boomtowners in an awesome day of fitness, fun and community.

Sign up NOW! https://crossfit-boomtown.triib.com/events/autumn-games

 

Strongman Sundays

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Event Details

Join coach Amanda for strongman Sunday’s starting Sunday June 4th. 6 Week camp will run every Sunday from 10am-11am. Participants will have the opportunity to learn how to use the strongman equipment as well as how to implement strongman philosophies into their training. Camp dates are: June 4, 11,18,25, July 2, 9

The Catalyst Games After Party

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Event Details

We have partnered with Three Heads Brewing this year to offer a fun filled after party with live music from The Crooked North, good food and great beer!  Whole-E Roasters food truck will be on site all night serving delicious food!

Buy your tickets here! https://crossfit-boomtown.triib.com/events/the-catalyst-games-after-party

Join us, your registration includes cover charge and one beer ticket. Be sure to print out your purchase confirmation you will need that at the door to avoid getting charged a cover and so you can get your drink ticket!

The Catalyst Games

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Event Details

SIGN UP HERE! https://crossfit-boomtown.triib.com/events/the-catalyst-games-2017

Use Code Earlybird 17 for $50 off until May 1st!

The Catalyst Games is back for 2017 and we are trying a twist on last years team competition, we will have 4 person same sex teams facing off.

There are always some great athletes that show up to test their fitness and to simply have a great time throwing down with their community. So don’t be left in the dust, gather your squad and get signed up sooner rather than later.

We have made an attempt to keep the standards to help guide which division is best for you very simple, take a look at the list below when deciding if Rx or Scaled is the right open for you and your team.

Remember, these are minimum standards to help guide you in which division to choose…we made an effort to keep them very clear so you can choose to go Rx or Scaled. The final 2 workouts will involve higher skill movements and heavier weights than what is listed below as they will only be completed by the top teams in their respective divisions.

Men’s Rx:
Deadlift 315+, Back Squat 225+, C&J 225+, Thruster 185+,
Snatch 155+, Chest to Bar Pull Ups, KB Clean & Press 53+

Women’s Rx:
Deadlift 205+, Back Squat 135+, C&J 135+, Thruster 115+, Snatch 105+, Chest to Bar Pull Ups (at least 2 out of 4 athletes),
KB Clean & Press 35+

Men’s Scaled:
Deadlift 225+, Back Squat 155+, C&J 155+, Thruster 115+, Snatch 95+, Pull Ups, KB Clean & Press 35+

Women’s Scaled:
Deadlift 155+, Back Squat 105+, C&J 105+, Thruster 75+, Snatch 65+, Pull Ups (at least 2 out of 4 athletes), KB Clean & Press 26+

Remember, these are minimum standards to help guide you in which division to choose…we made an effort to keep them very clear so you can choose to go Rx or Scaled. The final 2 workouts will involve higher skill and heavier weights than what is listed below as they will only be completed by the top teams in their respective divisions.

Specific movement standards for the first 3 workouts will be released by or before June 1st, 2017

For the first time ever we will be releasing the final 2 workouts before the event day, they will be released after the registration deadline has passed and before the actual event.

As always we need volunteers, judges, and spectators to help make this event a success so get involved and encourage your friends and family to do so as well, the more the merrier!

We will be asking that spectators make a small donation of at least $5.00 at the door again, 100% of which goes to our benefiting non-profit this year ROCovery Fitness. There is also a link to make a separate donation right on the registration page for both participants and anyone else that is looking to support ROCovery Fitness. We know that addiction has touched many of our lives and want to help make it simple to support this awesome Rochester Non-Profit in facilitating recovery through positive engagement and physical activity in our community. For more information about their mission go to www.ROCoveryFitness.org.

FAQ’s

Food and Alcohol
There will be some improved food options at the venue this year since Pinnacle has added their cafe! You can check out there current menu options right on the Pinnacle Athletic Campus website under the About Us tab…we may even have some additional options thrown in there come August! Alcohol will also be available to purchase.

Parking
Plenty of parking at Pinnacle but we still recommend carpooling because its more fun!!!

Spectators
We love em…bring anyone and everyone to help cheer you on and support you and your fellow fitness friends. We are planning on having a kids area set up like last year as well to give the kiddos some fun stuff to do throughout the day. There will be a $5 donation at the door, please let your spectators know to bring a few dollars cash with them the day of the event. There will also be a child watch area available for children.

Schedule
Doors will open at 7:30am, we will be kicking off the first event at 9:00am and will be done with all the days events with prizes in the hands of our winners by 5:00pm.

Early Check In
We encourage you to do an early check in at CrossFit BoomTown (2256 Hudson Ave, Rochester, NY) the week before the event. This saves a tremendous amount of time and eases a bunch stress for you and us!

Afterparty
3 Heads Brewing 7pm

Refund
Unfortunately we do not offer any refunds, however you can transfer your spot to another athlete if something unexpected prevents you from being able to participate the day of the event.

Event WODS

Workouts have not yet been released.