Category Archives: Features

Team Throwdown May 2017

Rain City CrossFit Team Throwdown

  • What: Internal Gym Team Competition – and BBQ / potluck
  • When:   Saturday, May 20, 2017 10am til about 1 or 2pm
  • Where: Rain City CrossFit

We’ve designed 3 short, easy-to-do workouts that should test your strength, gymnastics and cardio skills but will be doable by even our newest members. You can pair up with someone you already know or we can pair you with someone. Most teams will be 1 Male, 1 Female, but we’ll allow any combination. Special Rain City t-shirts will go to the top 3 teams!

I’ll bring the grill and a few items, you bring your favorite healthy – or not healthy salad or side dish. We’ll need some chairs and at least a few small folding tables. We’ll also need a few extra people to help judge – and take pictures.

Hope you can make it!

September 2016 Throwdown – Angela and Amanda demo the Partner Wall Ball Sit up – we’ll be doing this movement this time too.

Here are the WODs:

WOD 1:  Rowing Squat Cleans

6 Rounds (ea Partner does 3 rounds) – 10:00 time cap

  • 10 Calorie Row
  • 5 Squat Cleans (Power Clean + Front Squat ok)
    • CHOOSE your weight! Score will factor in your weight

Each partner completes the row and cleans, then switch partners. Each partner chooses the weight they want to perform each round, but the set of 5 Squat Cleans must be done at the same weight. You may change weights for your partner and for each of the rounds. Reps don’t need to be touch and go.

Score: Time + weight

WOD 2: Pace Horse Partner Chipper

6 Rounds (each person runs 3 times) – 8:00 cap

  • Partner 1: AMRAP of:
    • 20 Double-Unders or 80 Singles
    • 20 Knee Raisers (K2E)
    • 20 DB Snatches – 10 ea side (35/20)
  • Partner 2:
    • 200m Run or 4 bear crawls inside if raining

Partner 2 does the run while Partner 1 begins the AMRAP, then partners switch activities. Partner 1 picks up where Partner 2 left off in AMRAP.

Score = total reps + time

WOD 3: Max Effort EMOM

EMOM in 4:00, do Max effort:

  • Min 1 – Partner Tire Flips
  • Min 2 – Partner Wall Ball Sit-ups (12 lbs)
  • Min 3 – Partner Wall Ball Shots (12 lbs)
  • Min 4 – Burpees over Partner

Partners stop work at 0:50 (clock will beep) and get to the next station to begin work at the top of the minute. Reps will only count up to the 0:50 mark.

Score 3: Total Reps


If you’d like to know more about the scoring and movement standards, see below:


Partner 1 starts with the rower on and with feet ready and handle in the holder. Hands must be on handle until rower reads 10 Calories. Athlete Cleans the bar from the ground and reaches full squat, then rises to fully upright position before dropping or lowering bar to ground. No bouncing bar off ground. Power Clean with Front Squat as separate movements is ok. Bar weight must remain the same throughout the 5 reps within a round. If you really need to reduce the weight, start over and complete all 5 reps at that reduced weight.


Time Score = 1000 – Total time (in seconds) – (20sec x clean rep not completed, 5 sec x Row calorie not completed)

Weight Score = 3 x Average of weights used for all rounds for Partner 1 x 0.68 if male – 10x any missed reps
+ Average of weights used for all rounds for Partner 2 x 0.68 if male – any missed reps.

Example 1: Finish in 6:00, Male average weights 155, Female average weights 75
Time Score = 1000 – 360 = 640
Weight Score = 155×0.68 + 75 = 190  x3 = 570;
Total = 1210

Example 2: Finish in 8:30, Male 225, Female 125
Time Score = 1000 – 510 = 490,
Weight Score = 225×0.68 + 125 = 278  x3 = 834
Total = 1324

Example 3: Didn’t finish in time – did not complete 3 sq cleans + a full round – so, 10 cal x 5 =50, 8 sq clean x 20 = 160, Male 225, Female 125
Time Score = 1000 – 600(10:00) – 210 (missed reps) = 190
Weight Score = 225×0.68 (- 30) + 125 (– 50) = 198  x3 = 594
Total = 804



A cone will be set up at the turn-around point. Partner 2 will start at the door and run around the cone and back. We’ll have one judge outside to watch all runners.

OR Bear Crawl
Partner 2 will start behind the line and will crawl on hands and feet making sure the palm of the hand is maintaining some of the body weight. They will touch the wall with some part of the body at the turn-around point.

Double-Unders / Single-Unders
The rope must pass under the athlete for the rep to count. Attempts and trips don’t count.

Knee Raisers (K2E)
The athlete starts hanging with body fully extended from the bar. Knees need to rise above the plane of the hip crease. Kipping is allowed.

Dumbbell Snatch
Dumbbell starts on the floor. Athletes lifts the dumbbell above the head in one motion ending with the body fully extended (knees, hips, arms). Between reps, some part of the dumbbell needs to touch the ground. The athlete doesn’t need to switch hands for each rep, but needs to do an equal number on both sides. Changing hands on the way down is ok.



Reps for Singles are divided by 4 and rounded down. Each round is 60 reps.

Score = (500 – Finish Time (in seconds; 480 if 8:00) _________)*2 + reps completed ______ (60 per round, run not counted)  = ______________   Judge ______________

Example: 6:12 (372)  2++5 (165)
128*2 = 256 + 165 = 421

Example: 5:45 (345)  2++ (160)
155*2 = 310 + 160 = 470

Example: 8:00 (480)  3++  (210)
20*2 = 40 + 210 = 250



Partner Tire Flips
Both Partners will lift the Tire from the same side and flip to its other side. Partners will come around to the other side to perform the next rep (though we may go outside if the weather’s nice). Tire must settle on the ground prior to performing the next rep.

Partner Wall Ball Sit-ups
Athletes will start sitting on the ground facing each other, sitting upright, knees butterflied, soles of feet together, a bumper plate separating Athletes and NO PART of either Athlete’s feet touching the bumper. The first athlete will touch their feet with the Wall Ball and then lie back, shoulders must touch ground and ball must touch ground behind Athlete’s head. Athlete 1 then sits up, touches ball to own feet again, and then tosses the ball to their partner without the ball touching the plate. The receiving partner touches the wall ball to their feet, and then completes the same movement. Abmat optional.

Partner Wall Ball Shots –
Athletes start standing next to each other facing the wall. One partner has the wall ball and starts with a proper (at or below parallel) squat, then tosses the wall ball to touch at or above the 9ft line at an angle such that their partner can catch it. Partners continue back and forth.

Burpees Over Partner
Partners start standing next to each other. To begin, both partners start the burpee by laying face down on the ground. Partner 2 stays down while Partner 1 pops up from the burpee and jumps or steps laterally over their partner and then jumps or steps back over their partner (back where they started) to complete the 1st burpee – BOTH feet must touch the ground on the far side of their partner. Then Partner 1 starts their next burpee by laying flat while Partner 2 pops up, steps over Partner 1 and back to complete the 2nd burpee. Only full reps counted.



Score = Total Reps * 8

Estimated rep range per minute :

Tire : 12 – 20 reps, WB Sit-ups : 14 – 20 reps, Wall Balls : 15 – 32, Burpees: 11 – 18

Example : 12 + 14 + 15 + 11 = 52 * 8 = 416

Example: 20 + 20 + 32 + 18 = 90 * 8 = 720


Website’s New Do

Our Website has a new look!

Do not fear! You are still at Rain City CrossFit!

We updated our website because, well, ya just gotta keep it fresh,right? And, frankly,  because I have only recently fully embraced the Red R logo.

See, I was having a bit of a logo dilemma…

Original logo



Logo in 2014



At some point in 2012 or 13, the original Rain City CrossFit logo updated was to the Rainier-beer style R from the original circular green kettlebell. When Joey bought the gym in 2014, he updated the colors to Red, black and grey. And when I bought the gym in 2015, I couldn’t quite decide between the Red R logo and the original. I liked the circle and stylized kettlebell, but hated the green color. When I realized it would be too much of a PITA to change the circular logo to use the new red, grey, black colors, I just decided to go with the red one. It’s all good. I like our Red R and Rainier beer roots. And now that we have the mural, I’m fully embracing the R. Embrace the R, my friends!

Friday Night Lights and the CrossFit Open

CrossFit Open!

We’ll be doing the CrossFit Open workouts – along with the rest of the world – every Friday between February 24th and March 24th. Come out to the evening classes to cheer, harass and help out – take pictures!

Like most gyms, regardless of whether you signed up to do the Open, you’ll get a chance to try the WODs as part of our regular programming each Friday for the next 5 weeks. Lucky you!! We’ll scale the crap out of it if needed, but also know that there is a scaled version of every workout. They attempt to make them very accessible, but even so, I know *I* will need to scale further for some of them. It’s a great way to see how you rank in the world, region, or your age group. The Open is so competitive now that it’s a nice reality check if you’re starting to think you’re kicking ass, but it’ll help you know you’re not the slowest person out there too. And if you happen to have CrossFit friends in other parts of the world who are participating, you can talk shit and have a way to prove it.

Goal Setting

Its Goal Setting Time Again

We are starting another round of goal setting! The last round was a fabulous success. Here’s why goals are awesome:

  1. Makes you try things that you weren’t sure were possible
  2. Focuses your effort and helps you get to the gym on those harder days
  3. Helps me with programming – I always tailor things based on what I think you want to work on, but this way I know for sure!
  4. The whole gym gets behind you and is also inspired by you.
  5. Gives you a sense of accomplishment when you do it!

Make you nervous? There’s trepidation in making it public, huh? The whole gym gets to see it. But no one is judging you but you. OK, I’ll be judging you, but only from an objective point of view and because I want you to succeed. But your friends at the gym are rooting for you and unknowingly, you are becoming an inspiration. That’s the CrossFit community magic, baby!

You might have a good goal in mind already – great! Work with a coach to set a realistic, measurable goal and write it on the whiteboard. Here are some examples:

  • Kipping Pull-up with the red band
  • 300 lb Back Squat
  • 10 unbroken double-unders
  • 6:00 Fran time
  • Lose 3% body fat
  • Rehab shoulder so I don’t have pain when doing push-ups
  • Overhead Squat 95 lb with good form
  • Come to the gym at least 3x per week

Here’s the other thing to consider when setting a goal. CrossFit is about being functionally fit – in other words, being good at whatever life throws at you. So if you suck at something, make a goal around that! If you think it’d be fun to have a goal around pull-ups, but you can’t hold more than the bar in an overhead squat, your flexibility needs work! For reference, below are the 10 skills you need to be a good all-around athlete.



Mural Painting – Check!

The Mural is DONE!

Happy to report that the back wall of the gym now has a lovely mural and our logo!

Priming crew on Friday night!
Projecting the logo
Dawn and the sweatshirt paintbrush
Kenny sands the crap out of the wall.


The mostly-finished result

This was the result of several months of planning, purchase of 11 colors of paint and several ruined articles of clothing. One of our member’s daughter did the design and painting and I love the result. It gives us a fun focal point and the color choices are great – complementing the red, black and grey of the other walls and our logo.