About This Competition
The "Spring Fling" hosted by 604 Athletics is a one day CrossFit competition held on Sunday, May 31st from roughly 8am to 4pm.
This is an in-house competition and is exclusively for 604 Athletics members. Any and all levels of athletes will be welcome and accommodated. Teams will be mixed gender pairs with 2 divisions available: Rx and Scaled.
You can expect 3-4 workouts throughout the day testing different elements of your fitness and teamwork.
$80/team registration includes:
A full day of judged competition
2 x "604 Athletics" Throwdown T-shirts ($70 value!)
Prizing from our sponsors
A ton of fun with your 604 community!
The “Rx and Scaled” divisions will have similar workouts, modified with weights, movements, and volume suitable to the registered members.
The Rx division would be similar to our regular class programming or CrossFit Open "Rx" level of challenge.
Rx division team members should have proficiency in:
Chest to bar pull-ups
Handstand push-ups
Ring Dips
Toes to bar
Rope climbs
Dumbbell movements w/ 50/35lb
Barbell weights you should be able to use in a workout (not your 1RM)
Snatch 135/95
Clean and Jerk 185/125
Deadlift 225/155
(This is not a list of used movements, more of a guideline for choosing your correct division, there may be higher skilled movements but will not be mandatory for both partners to complete to move forward in the workouts)
Scaled weighs and movements will be lighter and easier and will be based around the average athletes that have registered. You will also be allowed to modify movements and/or weights as needed in the scaled division. We want this to be a fun, low pressure event, all levels are welcome and encouraged. If you want to compete but can't find a partner, please let a coach know and we will help partner suitable pairs together.
If you have any questions or concerns don’t hesitate to reach out.
- Pete
Source: Competition Corner
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | Thunda from Down Unda | 7 |
| 2 | Mo Hustle, Street Muscle | 21 |
| 3 | All Ass No Breaks | 24 |
| 4 | New kids in the box | 24 |
| 5 | Pistachio | 26 |
| # | Athlete | Points |
|---|---|---|
| 1 | Blue Ice Baddies | 8 |
| 2 | Young Cha X Young Cha | 12 |
| 3 | Brown $huga | 22 |
| 4 | Mass and Sass | 23 |
| 5 | Burpee and the Beast | 27 |
Workouts
5 min AMRAP: Max Cal Assault Runner
P1: Run for Cals
P2: Axle bar deadlift hold while P1 is running
---
Deadlift Rx: 115/95 (Blue / Yellow)
When your partner puts the bar down, you must stop running immediately and swap places.
You may not run until your partner is at the top of their deadlift hold.
Legs must remain locked out, Double overhand grip only, no grips or straps allowed.
Part 1:
7 mins to establish a max weight for the complex:
1 Clean + 1 Hang Clean + 1 Front squat + 1 Jerk
---
- Cleans may be power or squat, any style of jerk (or shoulder to overhead) is allowed.
- Score is the combined best weight lifted by each athlete
- Teams will have 2 barbells (M/F), but only 1 athlete may lift at a time.
--- Rest 2 min ---
Part 2:
Complete as many reps as possible in 7 mins:
20 Power Snatch
20 Overhead squats
20 Power Cleans
20 Thrusters
---
Rx: 115/85lb
Scaled: 85/52
- 1 athlete working at a time (you must wait until your partners bar is on the ground before second bar is lifted.)
- Score is total reps completed in 7 mins
- 2 separate scores for Part 1 and Part 2.
Score for "More Cowbell" Part 2
150 Doubleunders (S: may do singles at 2:1)
40 Synchro Alt. Dumbbell Snatch
40 Toes to bar (S: Leg raise)
150 Doubleunders
30 Synchro Dumbbell Overhead lunge
30 Chest to bar pull-ups (S: Chin over bar pull-ups)
150 Doubleunders
20 Synchro Alt. Devils press
20 Bar muscle-ups (S: Chest to bar pull-ups)
- - -
Rx: 50/35
Scaled: 35/20
Split the Doubleunders and Gymnastics with one athlete working at a time. Dumbbell reps are done together synchronized
Time Cap: 18 mins
6 rounds for time: 3 rounds each alternating:
20/15 Cal Bike Erg
3 Burpee box get overs (40”)
20 Wallballs (Scaled: 15 reps)
3 Burpee box get overs (40”)
---
Rx: 30/20lb - 9ft
Scaled: 20/14lb - 9ft
- You may use your hands & knees for the box get overs.
- You must "tag" your partner after the last 3 reps before they start their round.
- Bikes must be reset between athletes.
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Event Details
Closes: May 27, 2026
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