2023 In-House Throw Down, Recap

Derek Saffold • November 30, 2023

Group of diverse people smiling, posing in front of a building. Outdoors, some are kneeling, others standing.

We have officially celebrated our 4th year in business and we did it the best way we know how – with a throw down. Who doesn’t love a physical challenge with a party afterwards? This year, the R3VIVE In-House Throwdown was nothing short of amazing. Every single athlete put in their best effort, challenged themselves with each event, showed support for each other, and displayed how much hard work they have put in this year with training.

Members receiving instructions for the in-house throw down.

Why We Compete

Every athlete competes and participates for different reasons. Whether it’s because you enjoy competition – you want to prove to yourself you can take on a new challenge – or you simply want to have fun with your friends, coming together with your community to celebrate the gym and your hard work is something we love doing each year.

As coaches, we always want to see the community grow and achieve their fitness, health, and wellness goals. You showed up AND showed out. The support that y’all showed each other as a community is extremely motivating for us to continue to push forward.

The Events

While this is a celebration of fitness and growth from the course of the year, we did have some very tough tests and challenges. We are so proud and impressed by each of your efforts and performances through each test.

Event 1 & 2 was fun to watch (and judge.) The run (600m for Build and 800m for Perform) was tough and set up the back half of those two events to be both mentally and physically challenging. Some of you really came out of the gate flying on that run with some fast times. Tom with a 2:31 min, Kit with a 2:33 min, and Emily with a 2:49 min 800m run was nuts. Our Build athletes put on a show of their own with Rohan running 2:25 min, Raul with 2:27 min, and Rodneil with 2:38 min. This was followed up directly with Event 2, where we saw some of you come out of nowhere to take the lead! Emily moved to the front, with Tom, then Ari coming out to take top three. For Build, Rodniel creeped up to finish first, followed by a come from behind performance by Srini and Raul. You all came out and crushed it!!

Event 3 was a lifting event with minimal rest between the attempts. Even with tired legs, y’all impressed all of us with your determination and strength. Perform did a 5 min EMOM of 1 clean +1 hang clean + 2 jerks for total load, with Emily coming out on top with Salzy and Josh D. close behind (Josh and Salzy were only separated by 10lbs). Build performed a 5 min EMOM of 4 step back lunges for total load, and had an incredibly impressive performance from Carolyn taking first followed by Rodniel and Srini. Seeing the entire field’s fight and grit to push themselves and express their strength in these lifts was amazing. I hope each of you are impressed with yourselves as much as y’all impressed us!

Event 4 was a classic triplet of wall balls, burpees, and pull-ups for Perform, and thrusters, burpees, and ring rows for Build. This workout was a bit deceiving and surprised a few of us with how tough it turned out to be. Kit, Emily, and Keith took top three with some smooth and consistent pacing. Rodniel, Aspasi, and a tie between Carolyn and Srini rounded out the top three scores in this event. The fight from all our athletes during this workout to finish out was real and you all showed your aerobic capacity and ability to handle some serious work.

Our floater was a short event of dumbbell cleans and sandbag carry that showed our ability to perform some grunt work. This event was very short but tough and came down to your posterior chain, strength, and endurance to keep that sandbag up and not drop it. Emily, Kit, and Tom took top three in Perform. A special shout-out goes to Ari, since this was her first time getting after the heavier sandbag!! For Build, we had Rodniel, Carolyn, and Aspasi taking the top three. This is a very impressive performance from Aspasi, since she is one of the smaller athletes in the field trying to move and carry those heavy weights.

Appreciation

Every year, we are amazed and inspired by our athletes during the throwdown. It is because of your support for the gym and each other that we get to throw this event every year. You should be proud of yourselves for putting in so much hard work throughout the year, since we all know how hard it can be to fit in fitness with work and life. Seeing everyone grow and improve each year is something we as a gym are very proud of. Let’s all keep pushing and supporting each other to achieve all our fitness, health, and wellness goals!!

Images from the Throw Down

A member laughing while using a foam roller

A group of athletes huddled around the posted workout events.

A member hanging from the pull-up bar, smiling as he hangs.

A judge recording a score while an athlete works out.

Two athletes performing a warm up using resistance bands.

A member performing a weighted walking lunge while his judge observes his workout.

A member performing an overhead walking lunge.

A member performing a backwards lunge using a barbell as part of the second event of our throw down.

A member performing a step back lunge with an intense look on his face.

A member setting up to perform a back squat.

A member performing a clean from off the floor, in her set up position.

A female athlete performing a clean in the third pull position.

A group of members celebrating their wins at our in-house throw down competition.

The post 2023 In-House Throw Down, Recap appeared first on R3VIVE FITNESS.

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Apex Training Cycle

By Derek Saffold • December 26, 2025

Hey R3VIVE Athletes, The Apex training cycle, going from January 5th to April 3rd, is our next training cycle! This will be the firt training cycle of the new year! this is a chance to refocus and get in some good work to help you reach your goals! lets all work together to crush this training cycle! Functional Fitness: The Apex Cycle is designed to make your year-long strength work truly functional, focusing on controlled, powerful movements, complexes under fatigue, and mandated touch-and-go reps to prepare you for mixed-modal workouts. Our strength culminates in the classic CrossFit Total and the "R3VIVE Other Total," while conditioning features a wide variety of time domains, movement volume builds (like wall balls, toes-to-bar, and burpees), and regular Friday retests of past workouts to track your progress and ensure you perform your absolute best. Build: Designed to bring together all your training from the past year and prepare you for your strongest performance yet. Our strength work will focus on controlled, powerful movements, building you up to test your limits with both the classic CrossFit Total and the "R3VIVE Other Total," which challenges your skill and strength balance. Expect a well-rounded program including unilateral strength, skill work, and core stability, with dedicated days for deadlifts, squats, gymnastics, and varied accessory work to keep you healthy and constantly progressing. For conditioning, we're tailoring the work to challenge you in new ways, featuring a wide variety of time domains and movements, and a specific volume build on common movements like wall balls, toes-to-bar, and burpees. Instead of a standard test/retest, we'll be performing regular retests of past workouts on Fridays, allowing you to easily track your progress and see how far you've come. Our weekly template balances intensity—with short, fast metcons on Mondays—with recovery, incorporating lower impact endurance work on Thursdays, and a strategic taper toward the end of the week to set you up for success on Friday! Partner workouts will wrap up your week every Saturday, bringing the whole community together.

Ultimus Training Cycle

By Derek Saffold • October 30, 2025

Hey R3VIVE Athletes, The Ultimus training cycle, going from November 10th to January 2nd, is our next training cycle! Functional Fitness will be launching into a blend of olympic lifts and diverse strength progressions. Including more intense conditioning and gymnastic strength and skill development. Functional Fitness: We're taking the solid foundations from all our Machine work (which we know you loved) in the Persist Cycle and launching into a blend of olympic lifts, foundational strength, and diverse strength formats. Prepare for tough but fun challenges, gymnastic strength and skill development, and an intensified focus that will push your limits and build your confidence further than you ever imagined! Build: This Build cycle is your blueprint for forging general strength with a rock-solid, consistent split. While we will have linear progressions of Front Squats, and Bench Press, we will also be embracing varied, dynamic strength orgressions. That will not only keep delivering results but also keep our strength fun. Our gymnastics focus will be on pure, raw strict strength, helping you build capacity with both external loads and the incredible power of your own bodyweight. Prepare to feel incredibly stable and powerful! Conditioning will focus on unleashing your engine, that we built in the Persist Cycle . We will Shift gears to a fastermore intense "for time" AMRAP and Chipper style workouts, moving beyond simple interval work and aerobic base building. These conditioning workouts will rotate dynamically throughout the week to maintain variety and deliver a fun and powerful exeriance. our cycle test, "Super Bario Bros.", is a chipper that will progressively challenge your kettlebell/dumbbell and gymnastics movements, demanding peak intensity and absolute confidence in your strength.

Persist Training Cycle.

By Derek Saffold • September 22, 2025

Hey R3VIVE Athletes, Our next programming cycle runs from September 15th to November 7th. It's an 8-week cycle that will continue to see strength progression carrying from what we did last cycle in Functional fitness. While Pump will begin working unilateral strength progressions. Functional Fitness: This cycle will continue our progression from the skill and lifts from last cycle, while trying to integrate them into more of our conditioning. We will do this by focusing on different portions of the lifts during our strength portion then performing smaller sets of gymnastic skills in our conditioning. You will also see conditioning that is purely focused on our aerobic capacity and working mainly on monostructural elements, such as running, rowing and biking. Build: This A-B week cycle is designed to build foundational strength through consistent progression, with a strong focus on Back Squats and Strict Presses, including variations for balanced weekly training. Conditioning will have some longer aerobic pieces and begin to include more skills like strict Toes-to-Bar, and Pull-ups from last cycle. See the chart below for details.