Internal Throwdown – Saturday June 22nd @ 9 am with a PotLuck cookout to follow at Noon.

We are bringing back our summer throwdown series again this year after much success last year. Each throwdown will consist of 2-3 workouts and everyone is encouraged to participate. Scaling options will be available so everyone can join in. This competition is only open to Elm City CrossFit athletes! The cookout to follow is open to everyone – family and friends looking to hang out or learn about our signature community. We hope to see everyone Saturday June 22nd.



Buy-in: 30 HSPU’s – Not For Time

Strength: Push Jerk 6x2 @ 70% of 1RM – with 10 ring dips after each set

Sell-out: 150 Double Unders for Time


Endurance: @ the box at 6 am

4, 5 or 6 x 800 Equal work to Rest



Reverse Hypers 3x12

10! Of the following:

Power Clean 185/135#

Dumpster Dash




4 Rounds for Time

100 ft Over- head walking Lunge 45/25#

30 Box Jumps 24/20”

20 Wall Ball 20/16#

10 HSPU’s



Amnesty – Make up a workout you may have missed during the week or work on a skill.

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