Workouts will be released weekly heading to the event

 Multiple events will be running concurrently so event order for individuals will be varied based on your division and grouping. The event announcement order may not be the order in which individual competitors complete the events.

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Individual Events

501 & Done

5 min to establish 1 rm snatch
1:00 rest
500m Row for time

Any snatch variation is acceptable including power, muscle, split, or squat. The athlete must reach full extension with the feet inline under the body at the top of the rep.

The row must be done super fast. Like super duper fast. Anything less will be a no rep.


BElls & BAlls

20 Wall ball
30 DB GTO 
20 Wall ball
20 DB GTO 
20 Wall ball
10 DB GTO 

SINGLE ARM DB GTO. Athletes do not have to alternate arms.
DB weight increases each round.

10 min time cap

Loads

Elite
Men: 30# ball to 10’ target, 70,100,125# DB
Women: 20# ball to 9’ target, 50,70,100# DB

Rx and Masters 35-44
Men: 30# ball to 10’ target, 50,70,100# DB
Women: 20# ball to 9’ target, 35,50,70# DB

Masters 45+
Men: 20# ball to 10’ target, 35,50,70# DB
Women: 14# ball to 9’ target, 25,35,50# DB

Scaled and Teens
Men: 20# ball to 10’ target, 35,50,70# DB
Women: 14# ball to 9’ target, 25,35,50# DB


Keep it 100

For time
25 Deadlifts
25 Hang power cleans
25 Shoulder to overhead
25 Overhead squats

4 bar facing burpees on the minute starting at minute one. The workout starts with deadlifts.

15 min time cap

The load on the bar decreases after each movement. Athletes change their own bars. Collars are required.

Loads

(Deadlift/hang power clean/shoulder to overhead/overhead squat)

Elite
Men 275/225/185/135#
Women 185/155/125/95#

Rx/Masters 35-39
Men 225/185/135/95#
Women 165/135/95/65#

Masters 40-50+
Men 185/135/105/75#
Women 125/95/65/45#

Scaled/Teen
Men 155/125/95/65#
Women 105/85/65/35#


Tri twice

2 rounds for time
Run 1200ish meters
Ski erg 50/40 cal
1.5/1 mile Echo bike 

24 min cap


Antagonizing

For time

1 Rope climb to start each round

Handstand Push ups 10-9-8-7-6-5-4-3-2-1
Double Unders 50-45-40-35-30-25-20-15-10-5

12 min time cap 

Elite
Strict handstand push ups

Rx/Masters 35-39
Kipping handstand push ups

Masters 40-50+/Teens
Handstand push ups to 4” pad. Kipping or strict.

Scaled
Hand release push ups, single unders, 2 rope walk ups to start each round.


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TEAM Events

GTOmg

50 sync plate GTO (4)
Synchro Grace (M1/F1)
50 sync plate GTO (4)
Synchro Isabel (M2/F2)

12 min time cap

LOADS

Rx Teams: Men 45# plate GTO, Women 35# plate GTO, 135/95# Grace and Isabel

Intermediate Teams: Men 45# plate GTO, Women 25# plate GTO, 115/75# Grace and Isabel


Quad City Relay

17 min Relay
9/7-cal echo bike 
9 DB Thrusters

One athlete working at a time. Athlete on deck can sit on the bike, but work does not start for successive rounds until the preceding athlete finishing their round and tags the next athlete in the rotation.

Loads

Rx Teams 50/35# DB in each hand
Intermediate Teams 35/25# DB in each hand, Echo bike 8/5 calories


Stroking and Pulling

In 18 minutes

Each team member will establish a 1 rm snatch.

There will be 2 Concept 2 rowing machines on slides and teams will accumulate as many meters as possible in 18 minutes.

Score is the combined tmeters between the two machines.

Change athletes on the rower whenever you like. Any snatch variation is acceptable including power, muscle, split, or squat. The athlete must reach full extension with the feet inline under the body at the top of the rep.


Station Rotation

With a running clock, teams with rotate through 4 stations. All 4 athletes will be working at the same time. Athletes will rotate at the top of each minute. After 1 complete cycle teams will rest for 1 minute and then go through it again. Athletes can choose their starting position and they will begin both rounds at the same place.

Ski erg for calories
Toes to bar 
Bike erg for calories
Wall ball

Score is total reps from all 4 stations.

Loads

Rx Teams
Men: 30# ball to 10’ target
Women: 20# ball to 9’ target

Intermediate Teams
Men: 20# ball to 10’ target
Women: 10# ball to 9’ target


Worm Fodder

For time
30 worm deadlifts
15 sync burpees
30 worm cleans
15 sync burpees
30 worm shoulder to shoulder
15 sync burpees
30 worm squats 

16 minute time cap

Worms weigh roughly 325#. Segments are 90,60,90,60# respectively with 5ish pound spacers in between heavy segments.

Intermediate teams: 20 reps of each worm movement

Loads/reps etc. may be scaled for scaled individuals, masters, teens and Intermediate teams

Friday
September 20

We will be setting up the arena on Friday night, ready for the main event.

To facilitate the check-in process, athletes are invited to take advantage of the early check-in on Friday evening.

Vendor Setup: 8am-5pm

Athlete Early Check-in: 5:00pm-6:30pm

Saturday
September 21

Athlete Check-in: 6:15am-7:30am

Athlete Briefing: 7:30am-7:45am

Event 1: 8:00am

Event 2: 10:30am

Event 3: 1:00pm

Day 1 Complete: 3:37ish pm

Sunday
September 22

Event 4: 9:00am

Event 5: 11:30am

Rx Team Final: 2:00pm

Elite Final: 2:20pm

Podium Ceremony: 3:00pm

Done and done: 3:41ish pm


PLEASE NOTE

Event times are approximations. There are multiple events running concurrently so actual heat times will vary by group.

Event order will also vary by group.

Detailed heat schedule will be up approximately two weeks prior to the main event.


About

FINALS 2019

The main event happens over two days at Building 30 in Magnusson Park in Seattle.

  • September 21-22

Alongside divisions for Elite/RX, Scaled, Masters 35-39, 40-44, 45-49, Masters 50+, and Teens. There are also RX and Fitness Team events.

Prizes will be awarded for the top finishers in nearly all categories. There is opportunity to purchase equipment used in competition at a much reduced rate. Contact the organizers if you want to put down a deposit ahead of time.

COMPLETE - ONLINE QUALIFIER 2019

The online-qualifier-the gateway to the main event-is now complete.

There were divisions for Elite/RX, Scaled, Masters 35-39, 40-44, 45-49, Masters 50+, and Teens.

  • Week 1: June 19 - June 24

  • Week 2: June 26 - July 1

  • Week 3: July 3 - July 8

Workouts were announced on the Wednesday, with scores submitted online by the the following Monday by 5pm.


Changes to the event

The sport of fitness is evolving and the Crossfit® Cascade Classic is adapting along with it. We are now officially licensed, and are lining up with other Crossfit® sanctioned events around the country.

In previous years individuals and teams have competed in single day, so 2019 marks a significant change as Individuals and teams will be competing over two days. We are striving to serve the largest cross section of our community as possible, so the masters division has been split into four age-groups, and we are also adding an Open team division allowing any gym to field a team.

Thanks to you the event has grown tremendously since its inception and this next stage will pave the way for continued growth with our goal to become a sanctionals event in 2021.

PRIZES

Prize money is an alluring aspect of competition and it is often reserved for the individual elite athletes in a given sport. This year we are not only upping the prize purse considerably, we are also spreading the wealth.

This year there are cash prizes for all podium finishers for Elite, Masters 35-39yrs, 40-44yrs, 45-49yrs, and Masters 50+, and Teams. Also every event winner in in Elite, Team, 35-39yrs, 40-44yrs, 45-49yrs, and Masters 50+ will earn a cash prize.