THE CS&F SUMMER CLASSIC - 2025

LOCATION: Sawnee Mountain, Cumming GA

DATE: Friday, June 20th

DIVISIONS: ALL

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For Time

2 mile mountain team ruck (all 3 athletes)

*More information about this event, CLICK HERE

LOCATION: Sawnee Mountain, Cumming GA

DATE: Friday, June 20th

DIVISIONS: ALL

​

For Time

2 mile mountain team ruck (all 3 athletes)

*More information about this event, CLICK HERE

​LOCATION: Cumming Strength & Fitness

DATE: Saturday, June 21st

DIVISIONS: Scaled & Masters

TWO SCORES: Total Time + Total Reps

TOTAL TIME: 24 MINS

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0:00–8:00 (Athletes A & B only)

25/20 Cal Bike (each)

Then, 1 round of:

60 Deadlift (185/125)

60 Synchro Single Arm DB Shoulder-to-Overhead (35/20)

Time Remaining: Max Leg Raises (Athlete C only)

8:00–16:00 (Athletes A & C only)

25/20 Cal Bike (each)

Then, 2 rounds of:

30 Deadlift (185/125)

30 Synchro Single Arm DB Shoulder-to-Overhead (35/20)

Time Remaining: Max Leg Raises (Athlete B only)

16:00–24:00 (Athletes B & C only)

25/20 Cal Bike (each)

Then, 3 rounds of:

20 Deadlift (185/125)

20 Synchro Single Arm DB Shoulder-to-Overhead (35/20)

Time Remaining: Max Leg Raises (Athlete A only)

​LOCATION: Cumming Strength & Fitness

DATE: Saturday, June 21st

DIVISIONS: RX

TWO SCORES: Total Time + Total Reps

TOTAL TIME: 24 MINS

​

0:00–8:00 (Athletes A & B only)

30/24 Cal Bike (each)

Then, 1 round of:

60 Deadlift (225/155)

60 Synchro Single Arm DB Shoulder-to-Overhead (50/35)

Time Remaining: Max TTB (Athlete C only)

8:00–16:00 (Athletes A & C only)

30/24 Cal Bike (each)

Then, 2 rounds of:

30 Deadlift (225/155)

30 Synchro Single Arm DB Shoulder-to-Overhead (50/35)

Time Remaining: Max TTB (Athlete B only)

16:00–24:00 (Athletes B & C only)

30/24 Cal Bike (each)

Then, 3 rounds of:

20 Deadlift (225/155)

20 Synchro Single Arm DB Shoulder-to-Overhead (50/35)

Time Remaining: Max TTB (Athlete A only)

Workout Explanation: Event 2 consists of two scores, one score is the cumulate time for each of the three working parts & the other score is the total reps of TTB / Leg Raises. At the start of 3, 2, 1 ... GO, Athlete A & B will make their way to their bikes. There will be 2 bikes per lane. Neither athlete can progress until the desired calories have been achieved. Then, both athletes will progress to the barbell. Only one working at a time on the DL. Once the desired number is hit, athletes will progress to the DB's, where there will be 2 DB's. Athletes will complete these reps synchronized (together), with the sync at the top of the movement (locked out overhead). Once all work is complete, Athlete C will start on TTB / Leg Raises for the remaining time in this window. Athlete A & B cannot help during this time. Once this 8min interval completes, the next one starts in the same fashion. Athletes must follow the A / B / C rotation provided in the workout description. Movement standards will be reviewed during the Athlete Brief on the competition day. 

LOCATION: Cumming Strength & Fitness

DATE: Saturday, June 21st

DIVISION: RX

ONE SCORE: For Time

Athlete A: 6 Shuttle Sprints (50ft) + 30 Overhead Squat (95/65)

Athlete B: 6 Shuttle Sprints (50ft) + 30 Snatch (95/65)

Athlete C: 6 Shuttle Sprints (50ft) + 30 Clean & Jerk (95/65)

-directly into-

100ft Team Synchro Lunge

DIVISION: Scaled & Masters

ONE SCORE: For Time

Athlete A: 6 Shuttle Sprints (50ft) + 30 Front Squat (75/55)

Athlete B: 6 Shuttle Sprints (50ft) + 30 Snatch (75/55)

Athlete C: 6 Shuttle Sprints (50ft) + 30 Clean & Jerk (75/55)

-directly into-

100ft Team Synchro Lunge

Workout Explanation: Event 3 has only 1 score, which is for time. Athletes will complete their work in relay fashion, then all work together on the team synchro lunge at the end. At the start of 3, 2, 1 ... GO, Athlete A will complete 6 shuttle sprints (3 down and backs). The distance is approximately 50ft-ish. Once completed, Athlete A will move to the barbell to complete 30 Squats (barbell will be from the ground). Once 30 reps are complete, Athlete A will cross the finish line and tag Athlete B, will he/she will do the same, but with snatches. Then Athlete C will do the same but with Clean & Jerks. Once Athlete C finishes and crosses the finish line, all 3 athletes will complete 1 down and back team synchro lunge. Once all 3 athletes cross the finish line, that is their score. Movement standards will be briefed during the Athlete Brief on competition day. 

LOCATION: Cumming Strength & Fitness

DATE: Saturday, June 21st

DIVISION: Scaled & Masters

ONE SCORE: For Time

Athlete A: 6 Shuttle Sprints (50ft) + 30 Front Squat (75/55)

Athlete B: 6 Shuttle Sprints (50ft) + 30 Snatch (75/55)

Athlete C: 6 Shuttle Sprints (50ft) + 30 Clean & Jerk (75/55)

-directly into-

100ft Team Synchro Lunge

Workout Explanation: Event 3 has only 1 score, which is for time. Athletes will complete their work in relay fashion, then all work together on the team synchro lunge at the end. At the start of 3, 2, 1 ... GO, Athlete A will complete 6 shuttle sprints (3 down and backs). The distance is approximately 50ft-ish. Once completed, Athlete A will move to the barbell to complete 30 Squats (barbell will be from the ground). Once 30 reps are complete, Athlete A will cross the finish line and tag Athlete B, will he/she will do the same, but with snatches. Then Athlete C will do the same but with Clean & Jerks. Once Athlete C finishes and crosses the finish line, all 3 athletes will complete 1 down and back team synchro lunge. Once all 3 athletes cross the finish line, that is their score. Movement standards will be briefed during the Athlete Brief on competition day. 

LOCATION: Cumming Strength & Fitness

DATE: Saturday, June 21st

DIVISION: RX

ONE SCORE: For Time

Athlete A: 6 Shuttle Sprints (50ft) + 30 Overhead Squat (95/65)

Athlete B: 6 Shuttle Sprints (50ft) + 30 Snatch (95/65)

Athlete C: 6 Shuttle Sprints (50ft) + 30 Clean & Jerk (95/65)

-directly into-

100ft Team Synchro Lunge

DIVISION: Scaled & Masters

ONE SCORE: For Time

Athlete A: 6 Shuttle Sprints (50ft) + 30 Front Squat (75/55)

Athlete B: 6 Shuttle Sprints (50ft) + 30 Snatch (75/55)

Athlete C: 6 Shuttle Sprints (50ft) + 30 Clean & Jerk (75/55)

-directly into-

100ft Team Synchro Lunge

Workout Explanation: Event 3 has only 1 score, which is for time. Athletes will complete their work in relay fashion, then all work together on the team synchro lunge at the end. At the start of 3, 2, 1 ... GO, Athlete A will complete 6 shuttle sprints (3 down and backs). The distance is approximately 50ft-ish. Once completed, Athlete A will move to the barbell to complete 30 Squats (barbell will be from the ground). Once 30 reps are complete, Athlete A will cross the finish line and tag Athlete B, will he/she will do the same, but with snatches. Then Athlete C will do the same but with Clean & Jerks. Once Athlete C finishes and crosses the finish line, all 3 athletes will complete 1 down and back team synchro lunge. Once all 3 athletes cross the finish line, that is their score. Movement standards will be briefed during the Athlete Brief on competition day. 

LOCATION: Cumming Aquatic Center

DATE: Saturday, June 21st

DIVISION: Scaled & Masters

TWO SCORES: Total Time + 3k Time

1k Swim (1 working at a time) 

2k Row (2 working at a time) 

3k Run (3 working at a time)

​Workout Explanation: Event 4 has two scores, the overall time of the event AND the total run time. At the start of 3, 2, 1 ... GO, 1 athlete (in any order) will start swimming. 1 athlete works while the other 2 rest. The pool will be set up for long course, so 50m down & 50m back. Athletes must complete a full 100m before switching, if chosen to switch. Athletes may choose to swim more than 100m. No athlete rotation or minimum work requirement is required for this event. As long as 1 athlete is swimming per team, and each team completes 10 down and backs (100m x 10 = 1000m), teams are good, and then will move on to the row. For the rowers, each team will have 2 rowers, each set at 1500m each. Again, no minimum work requirement or athlete rotation. Teams will just need to get both rowers down to 0 before progressing on the run. 2 people are working on the rowers while 1 is resting. Once both rowers hit 0,m then athletes will all run together for an outdoor run course. Once athletes cross the finish line, the event is complete. Movement requirements will be shared during the Athlete Brief on competition day. 

*For COED Teams Only: For every female competing in this event, teams will deduct 200m off per female for RX, and 150m off per female for Scaled/Masters. Example: For a COED RX team with 1 male & 2 females competing on this event, the total meters for the row would be 2600m. This does not apply for Same Sex Teams. 

LOCATION: Cumming Aquatic Center

DATE: Saturday, June 21st

DIVISION: RX

TWO SCORES: Total Time + 5k Time

1k Swim (1 working at a time) 

3k Row (2 working at a time) 

5k Run (3 working at a time)

​Workout Explanation: Event 4 has two scores, the overall time of the event AND the total run time. At the start of 3, 2, 1 ... GO, 1 athlete (in any order) will start swimming. 1 athlete works while the other 2 rest. The pool will be set up for long course, so 50m down & 50m back. Athletes must complete a full 100m before switching, if chosen to switch. Athletes may choose to swim more than 100m. No athlete rotation or minimum work requirement is required for this event. As long as 1 athlete is swimming per team, and each team completes 10 down and backs (100m x 10 = 1000m), teams are good, and then will move on to the row. For the rowers, each team will have 2 rowers, each set at 1500m each. Again, no minimum work requirement or athlete rotation. Teams will just need to get both rowers down to 0 before progressing on the run. 2 people are working on the rowers while 1 is resting. Once both rowers hit 0,m then athletes will all run together for an outdoor run course. Once athletes cross the finish line, the event is complete. Movement requirements will be shared during the Athlete Brief on competition day. 

*For COED Teams Only: For every female competing in this event, teams will deduct 200m off per female for RX, and 150m off per female for Scaled/Masters. Example: For a COED RX team with 1 male & 2 females competing on this event, the total meters for the row would be 2600m. This does not apply for Same Sex Teams. 

LOCATION: Cumming Strength & Fitness

DATE: Sunday, June 22nd

DIVISION: ALL

SCORE: Overall Placement (each station is 1/6 of overall score)

Station #1

For Time: 15 Sandbag Over the Wall

• ​(150/100) | (48"/40")

Station #2

For Time: 30 Pressing Movements

• ​RX - Strict HSPU
• Scaled & Masters - Deficit Push-Ups (male) / Push-Ups (female)

Station #3

For Time: 45 Medball GHD Sit-Ups

• RX (14/10)
• Scaled & Masters (10/6)

Station #4

For Time: 60 Single Under Crossovers

• ALL

Station #5

For Time: 90ft Sled Sprint

• ALL

Station #6

For Time: 300m/250m Ski Erg Sprint

• ALL

*Only 1 person per team does a station. Only 1 attempt per person. 

​Workout Explanation: Event 5 will have 6 stations set up. Each team will have to complete each of the stations and receive a score. Each score is 1/6 of the overall score for Event 5. Only 1 athlete per team can attempt a station, and only 1 attempt per person. If a team has 6 athletes, each athlete will complete 1 station. If a team has 5 athletes, 4 athletes will complete 1 station and 1 athlete will complete 2 stations. If a team has 4 athletes, 2 athletes will complete 1 station and 2 athletes will complete 2 stations. If a team has 3 athletes, all 3 athletes will complete 2 stations each. Movement standards will be reviewed at the Athlete Brief on competition day. 

LOCATION: Cumming Strength & Fitness

DATE: Sunday, June 22nd

DIVISION: ALL

SCORE: Overall Placement (each station is 1/6 of overall score)

Station #1

For Time: 15 Sandbag Over the Wall

• ​(150/100) | (48"/40")

Station #2

For Time: 30 Pressing Movements

• ​RX - Strict HSPU
• Scaled & Masters - Deficit Push-Ups (male) / Push-Ups (female)

Station #3

For Time: 45 Medball GHD Sit-Ups

• RX (14/10)
• Scaled & Masters (10/6)

Station #4

For Time: 60 Single Under Crossovers

• ALL

Station #5

For Time: 90ft Sled Sprint

• ALL

Station #6

For Time: 300m/250m Ski Erg Sprint

• ALL

*Only 1 person per team does a station. Only 1 attempt per person. 

​Workout Explanation: Event 5 will have 6 stations set up. Each team will have to complete each of the stations and receive a score. Each score is 1/6 of the overall score for Event 5. Only 1 athlete per team can attempt a station, and only 1 attempt per person. If a team has 6 athletes, each athlete will complete 1 station. If a team has 5 athletes, 4 athletes will complete 1 station and 1 athlete will complete 2 stations. If a team has 4 athletes, 2 athletes will complete 1 station and 2 athletes will complete 2 stations. If a team has 3 athletes, all 3 athletes will complete 2 stations each. Movement standards will be reviewed at the Athlete Brief on competition day. 

LOCATION: Cumming Strength & Fitness

LOCATION: Cumming Strength & Fitness

DATE: Sunday, June 22nd

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​0:00-15:00

20 Synchro Burpee Bench Get Overs (Athlete A, B, C)

21 Pull-Ups (Athlete A only)

21 Synchro Thrusters (Athlete A = Barbell Weight 1, Athlete B = Dumbbells)

20 Synchro Burpee Bench Get Overs (Athlete A, B, C)

18 C2B Pull-Ups (Athlete B only)

18 Synchro Thrusters (Athlete B = Barbell Weight 2, Athlete C = Dumbbells)

20 Synchro Burpee Bench Get Overs (Athlete A, B, C)

15 Bar MU* (Athlete C only)

15 Synchro Thrusters (Athlete C = Barbell Weight 3, Athlete A = Dumbbells)

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15:00–20:00

Max Hang Clean Reps (185/125)

_____________

RX

Barbell Weight 1 (95/65)

Barbell Weight 2 (115/80)

Barbell Weight 3 (135/95)

Dumbbells (2x50's/2x35's)

SCALED & MASTERS

Barbell Weight 1 (75/55)

Barbell Weight 2 (95/65)

Barbell Weight 3 (115/80)

Dumbbells (2x35's/2x20's)

*Sub Burpee C2B Pull-Ups for Bar MU

Workout Explanation: Event 6 has 2 scores, total time for the first part, and total reps (for COED teams) OR total weight (for Same Sex teams). At 3, 2, 1 ... GO, Athletes A, B & C will move to the line of benches to complete 20 Synchro Burpee Bench Get Overs. The sync is chest on the bottom of the floor. Athletes can use any part of their body to get over the bench. Athletes can step or jump over. As long as every gets over and syncs their chest to the ground, the rep is good. After 20 reps is complete, Athlete A (only) will move to complete 21 pull-ups (normal standards here). Upon completing 21 pull-ups, Athletes A & B will move to the thrusters. Athlete A MUST grab the barbell and Athlete B MUST grab the DB's. They will perform 21 synchro thrusters with the sync at the top of the movement. After 21 reps are complete, all 3 athletes will complete 20 more synchro burpee bench get overs (same standards as before). Then, Athlete B (only) will complete 18 C2B pull-ups . . . athletes will keep following the workout description above until the last set of 20 synchro burpee bench get overs are achieved, which will the first score of this event. Teams WILL REST the remainder of the time if finished early.  If teams do not finish with this window, every rep not completed will be (1) second over the time cap (i.e. if a team had 9 reps remaining, their score would be 15:09.) At 15:00, COED teams will complete max reps of hang cleans, with only 1 athlete working at a time. For Same Sex teams, all 3 athletes will establish a 1RM Hang Clean. Athletes can attempt as many times as they want in any order they want. For COED teams, this score is total reps. For Same Sex teams, this score is cumulative weight between all 3 athletes.

LOCATION: Cumming Strength & Fitness

DATE: Sunday, June 22nd

​

​0:00-15:00

20 Synchro Burpee Bench Get Overs (Athlete A, B, C)

21 Pull-Ups (Athlete A only)

21 Synchro Thrusters (Athlete A = Barbell Weight 1, Athlete B = Dumbbells)

20 Synchro Burpee Bench Get Overs (Athlete A, B, C)

18 C2B Pull-Ups (Athlete B only)

18 Synchro Thrusters (Athlete B = Barbell Weight 2, Athlete C = Dumbbells)

20 Synchro Burpee Bench Get Overs (Athlete A, B, C)

15 Bar MU* (Athlete C only)

15 Synchro Thrusters (Athlete C = Barbell Weight 3, Athlete A = Dumbbells)

​

15:00–20:00

Max Hang Clean Reps (185/125)

_____________

RX

Barbell Weight 1 (95/65)

Barbell Weight 2 (115/80)

Barbell Weight 3 (135/95)

Dumbbells (2x50's/2x35's)

SCALED & MASTERS

Barbell Weight 1 (75/55)

Barbell Weight 2 (95/65)

Barbell Weight 3 (115/80)

Dumbbells (2x35's/2x20's)

*Sub Burpee C2B Pull-Ups for Bar MU

Workout Explanation: Event 6 has 2 scores, total time for the first part, and total reps (for COED teams) OR total weight (for Same Sex teams). At 3, 2, 1 ... GO, Athletes A, B & C will move to the line of benches to complete 20 Synchro Burpee Bench Get Overs. The sync is chest on the bottom of the floor. Athletes can use any part of their body to get over the bench. Athletes can step or jump over. As long as every gets over and syncs their chest to the ground, the rep is good. After 20 reps is complete, Athlete A (only) will move to complete 21 pull-ups (normal standards here). Upon completing 21 pull-ups, Athletes A & B will move to the thrusters. Athlete A MUST grab the barbell and Athlete B MUST grab the DB's. They will perform 21 synchro thrusters with the sync at the top of the movement. After 21 reps are complete, all 3 athletes will complete 20 more synchro burpee bench get overs (same standards as before). Then, Athlete B (only) will complete 18 C2B pull-ups . . . athletes will keep following the workout description above until the last set of 20 synchro burpee bench get overs are achieved, which will the first score of this event. Teams WILL REST the remainder of the time if finished early.  If teams do not finish with this window, every rep not completed will be (1) second over the time cap (i.e. if a team had 9 reps remaining, their score would be 15:09.) At 15:00, COED teams will complete max reps of hang cleans, with only 1 athlete working at a time. For Same Sex teams, all 3 athletes will establish a 1RM Hang Clean. Athletes can attempt as many times as they want in any order they want. For COED teams, this score is total reps. For Same Sex teams, this score is cumulative weight between all 3 athletes.

LOCATION: Cumming Strength & Fitness

DATE: Sunday, June 22nd

DIVISION: ALL (COED)

TWO SCORES: Total Time + Total Weight

​

​0:00-15:00

20 Synchro Burpee Bench Get Overs (Athlete A, B, C)

21 Pull-Ups (Athlete A only)

21 Synchro Thrusters (Athlete A = Barbell Weight 1, Athlete B = Dumbbells)

20 Synchro Burpee Bench Get Overs (Athlete A, B, C)

18 C2B Pull-Ups (Athlete B only)

18 Synchro Thrusters (Athlete B = Barbell Weight 2, Athlete C = Dumbbells)

20 Synchro Burpee Bench Get Overs (Athlete A, B, C)

15 Bar MU* (Athlete C only)

15 Synchro Thrusters (Athlete C = Barbell Weight 3, Athlete A = Dumbbells)

​

15:00–20:00

Max Reps of Hang Clean**

_____________

RX

Barbell Weight 1 (95/65)

Barbell Weight 2 (115/80)

Barbell Weight 3 (135/95)

Dumbbells (2x50's/2x35's)

**Hang Clean = (185/125)

SCALED & MASTERS

Barbell Weight 1 (75/55)

Barbell Weight 2 (95/65)

Barbell Weight 3 (115/80)

Dumbbells (2x35's/2x20's)

*Sub Burpee C2B Pull-Ups for Bar MU

Workout Explanation: Event 6 has 2 scores, total time for the first part, and total reps (for COED teams) OR total weight (for Same Sex teams). At 3, 2, 1 ... GO, Athletes A, B & C will move to the line of benches to complete 20 Synchro Burpee Bench Get Overs. The sync is chest on the bottom of the floor. Athletes can use any part of their body to get over the bench. Athletes can step or jump over. As long as every gets over and syncs their chest to the ground, the rep is good. After 20 reps is complete, Athlete A (only) will move to complete 21 pull-ups (normal standards here). Upon completing 21 pull-ups, Athletes A & B will move to the thrusters. Athlete A MUST grab the barbell and Athlete B MUST grab the DB's. They will perform 21 synchro thrusters with the sync at the top of the movement. After 21 reps are complete, all 3 athletes will complete 20 more synchro burpee bench get overs (same standards as before). Then, Athlete B (only) will complete 18 C2B pull-ups . . . athletes will keep following the workout description above until the last set of 20 synchro burpee bench get overs are achieved, which will the first score of this event. Teams WILL REST the remainder of the time if finished early.  If teams do not finish with this window, every rep not completed will be (1) second over the time cap (i.e. if a team had 9 reps remaining, their score would be 15:09.) At 15:00, COED teams will complete max reps of hang cleans, with only 1 athlete working at a time. For Same Sex teams, all 3 athletes will establish a 1RM Hang Clean. Athletes can attempt as many times as they want in any order they want. For COED teams, this score is total reps. For Same Sex teams, this score is cumulative weight between all 3 athletes.