Welcome to the Throwdown! Have a look at the workout below. We made this workout out of movements that are very inclusive to make sure that everyone can have fun, and get through the workout. If you're in the Rec division, we can scale everything. If running doesn't work for your body, there are options to scale to a different cardio movement. We can scale weight, reps, box height etc. We'll help you through!

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- If you are registering as a team, you need 4 team members, a team name, and a team captain. 

- If you are in the competitive division, your team must consist of 2 women and 2 men. 

- If you want to participate, but you don't have a team... Please register an an individual, and we can find 3 other individuals to fill a team for you! If this is you, please be flexible on the times you could do your workout. 

- You must be 13 years of age or older to participate.

- Teams with athletes aged 13-17 must have 2 adults on their team. 

- Registration cost is $100, due at registration, e-transferred to info@powtowncrossfit.com

- all proceeds go to the Warman & Mitchell Families

- Heat times are - 8:00AM, 9:30AM, 11:00AM, 12:30PM, 2:00PM, 3:30PM and 5:00PM