CrossFit Lacey’s 2nd Annual Pacific Coast Throwdown is less than 5 weeks away! It’s time to get
registered! All movement standards have been posted and workout #1 has been released! We will
continue to release workouts as the event gets closer.
We have designed and tested all the workouts to make sure they are fun to do AND watch! Also, this year we added the RX division so there is something for everyone! Beginner, Scaled, Masters and RX! And just like last year, we have an Olympic Lift-Off immediately following the CrossFit competition! Athletes and spectators are invited to stick around to watch the lifting meet while enjoying a cold beer from the beer garden!
This year we have some of our favorite vendors returning, as well as some new vendors! Karen of Hand Sanity massage, Dr. Jaron Banks from Russell Chiropractic, PNW Athletics, Boka Island Fusion, Victory Meal Prep and more are still being added!
Registration is still open, so be sure to get Registered ASAP!! Be sure to check out the movement
standards video and get ready to have a blast at the Pacific Coast Throwdown, July 20th, 2019!
Movement Standards video:
Movement Standards by division:
Beginner/Masters 50+
Push-ups to a target (chest to ab mat) from knees
Air squats
Box step-ups 24/20
Ring rows
Row
Burpees
Kettlebell swings (Russian) 35/26
Deadlift 95/65
Athlete 1- Max load Snatch (only 1 athlete from each team)
Athlete 2- Max load Clean (only 1 athlete from each team)
Dual dumbbell shoulder to overhead 20/10
Single arm DB snatch 20/10 (alternating)
Scaled
Hand release push-ups
Air Squats
Box jumps 24/20
Pull-ups (Both teammates are not required to do this movement, 1 teammate could do all)
Row
Burpees over the bar (bar facing)
Kettlebell swings (American) 35/26
Deadlift 135/95
Athlete 1- Max load Snatch (only 1 athlete from each team)
Athlete 2- Max load Clean (only 1 athlete from each team)
Dual dumbbell shoulder to overhead 35/20
Single arm DB snatch 35/20 (alternating)
RX
Hand release push-ups
Air squats
Box jumps 24/20
Bar muscle-ups (Both teammates are not required to do this movement, 1 teammate could do all)
Row
Burpees over the bar (bar facing)
Kettlebell swings (American) 53/35
Deadlift 225/155
Athlete 1- Max load Snatch (only 1 athlete from each team)
Athlete 2- Max load Clean (only 1 athlete from each team)
Dual dumbbell shoulder to overhead 50/35
Single arm DB snatch 50/35 (alternating)
registered! All movement standards have been posted and workout #1 has been released! We will
continue to release workouts as the event gets closer.
We have designed and tested all the workouts to make sure they are fun to do AND watch! Also, this year we added the RX division so there is something for everyone! Beginner, Scaled, Masters and RX! And just like last year, we have an Olympic Lift-Off immediately following the CrossFit competition! Athletes and spectators are invited to stick around to watch the lifting meet while enjoying a cold beer from the beer garden!
This year we have some of our favorite vendors returning, as well as some new vendors! Karen of Hand Sanity massage, Dr. Jaron Banks from Russell Chiropractic, PNW Athletics, Boka Island Fusion, Victory Meal Prep and more are still being added!
Registration is still open, so be sure to get Registered ASAP!! Be sure to check out the movement
standards video and get ready to have a blast at the Pacific Coast Throwdown, July 20th, 2019!
Movement Standards video:
Movement Standards by division:
Beginner/Masters 50+
Push-ups to a target (chest to ab mat) from knees
Air squats
Box step-ups 24/20
Ring rows
Row
Burpees
Kettlebell swings (Russian) 35/26
Deadlift 95/65
Athlete 1- Max load Snatch (only 1 athlete from each team)
Athlete 2- Max load Clean (only 1 athlete from each team)
Dual dumbbell shoulder to overhead 20/10
Single arm DB snatch 20/10 (alternating)
Scaled
Hand release push-ups
Air Squats
Box jumps 24/20
Pull-ups (Both teammates are not required to do this movement, 1 teammate could do all)
Row
Burpees over the bar (bar facing)
Kettlebell swings (American) 35/26
Deadlift 135/95
Athlete 1- Max load Snatch (only 1 athlete from each team)
Athlete 2- Max load Clean (only 1 athlete from each team)
Dual dumbbell shoulder to overhead 35/20
Single arm DB snatch 35/20 (alternating)
RX
Hand release push-ups
Air squats
Box jumps 24/20
Bar muscle-ups (Both teammates are not required to do this movement, 1 teammate could do all)
Row
Burpees over the bar (bar facing)
Kettlebell swings (American) 53/35
Deadlift 225/155
Athlete 1- Max load Snatch (only 1 athlete from each team)
Athlete 2- Max load Clean (only 1 athlete from each team)
Dual dumbbell shoulder to overhead 50/35
Single arm DB snatch 50/35 (alternating)
