Full Service 24/7 Gym
and Wellness Center
Come test your Fitness Level and win up to $500. PNW FitGames is a competition series that tests your general physical fitness level.
We want this event to be accessible to as many people as possible, so the workouts have been designed to be challenging and give the super fit the opportunity to separate themselves from the pack while allowing anyone without a major injury limitation to be able to participate, we've also tried to make it so all of the workouts utilize minimal equipment and could be fairly easily incorporated into your regular programming.
Moves
There will be 10 moves where you perform as many reps as you can IN FORM in one minute with a 2 minute break between each move.
5 Divisions
Male
Female
Team of 2
Masters (60+) Male
Masters (60+) Female
The team of 2 was created for people who would love to compete but there are a few moves they cannot do, you split the moves with a partner each of you doing 5 moves. The team can be made with any formation, all male, all female or 1 female and 1 male. There will not be diffirent divisions in the Team Division, all teams no matter what gender will compete against each other.
Below is a description of how the move must be done to be counted, if you are out of form the rep will not count. So make sure to practice in form.
Each move must be completed in form, the ref will determine if you are in form and will let you know when you are not.
You will perform as many reps in form as you can for 1 full minute with a 2 minute break before beginning the next move.
Move | Female Open/Masters | Male Open/Masters |
|---|---|---|
Squat Press | 15lbs/10lbs | 25lbs/20lbs |
Floor Press | 20lbs/15lbs | 30lbs/25lbs |
Goblet Low Box Squat | 25lbs/20lbs | 35lbs/30lbs |
Manmaker | 15lbs/Body Weight | 25lbs/20lbs |
Deadlift | 95lbs/65lbs | 135lbs/95lbs |
Situps | ||
KB Swings | 25lbs/20lbs | 35lbs/30lbs |
Wall Ball | 10lbs/5lbs | 15lbs/10lbs |
Suicide Run | ||
Step Ups (16"/12") | 15lbs/10lbs | 20lbs/15lbs |
Squat Press
To get in position hold the ball in your hands arms locked out and the ball is touching the wall, this will be where you stand for the entire exercise. Spread your feet out so they are resting under your shoulders and go into a squat position with the ball tucked under your chin. For each repetition you must get to at least 90 degrees in your squat for it to count. Explode up from your squat and push the wall ball up in the air towards the target that is 8 ft from the floor. Repeat. The rep is complete when the ball hits the target.
Floor Press
Lie face up on the floor holding two dumbbells at chest height, elbows resting on ground. Press up as if you were on a normal bench until your arms are fully extended. Then lower back to the starting position. You must touch your elbows and fully extend your arms for each rep. The rep is complete when you fully extend your arms at the top of the move.
Goblet Low Box Squat
Hold a dumbbell or kettlebell in the “goblet position” — with the weight supported by both hands held in front of your chest, under your chin. Bend your legs and squat down. Descend until your butt touches the box while maintaining tension in your legs and core. Keep your shoulders back and your torso upright. Don’t let the weight pull you forward. When you’re reached the bottom position, drive through your feet and come to a standing position. The rep is complete when you are fully standing upright after the squat is complete.
Manmaker
Start in a standing position with a dumbbell in each hand. Lower the dumbbells to the ground and jump or step back into a pushup position. Bring your chest to the floor and perform a crossfit pushup. Once the pushup is complete, lift one arm up in a row and lower it down, then do the same movement with the other arm. Jump your feet back toward your hands stand up and perform a shoulder press, arms must be fully extended. The rep is complete when your hands are fully extended above the head.
Deadlift
You can have your feet in any of the deadlift stances (conventional, medium or sumo) your arms will be inline with your shoulders. Lift the bar by pushing upward with the legs from the knees. Be careful not to raise the hips first so the trunk moves forward and the back becomes rounded. Don’t try to haul the bar up with your arms. The arms stay extended under tension while gripping the bar as the legs push up. Think of the legs and shoulders moving upward in unison with the hips, the balancing point. Then bring the bar down to the ground in the same fashion. The bar must touch the ground each rep and you must stand up fully each rep. The rep is complete when you are fully standing upright.
Situps
Lie on your back on the floor with your knees bent at a 90 degree angle and feet flat on the floor. Place your hands behind your head with your elbows ben and pointing out to your sides. Lift your torso up until your elbows touch your knees. Lower back to the ground ensuring your shoulders touch the ground. The rep is complete when your elbows touch your knees. Your hands cannot come off the head.
KB Swings
When performing a Kettlebell swing, you want to ensure back safety. Keep your back slightly arched in the lower position rather than letting it hunch forward. You want to drive from your lower body. Ensure that you’re not pulling too much with your shoulders and arms. Place the Kettlebell between your feet. Push back with your butt and bend your knees to get into the starting position. Swing the Kettlebell between your legs (kb must end up behind your legs) forcefully and squeeze your glutes pushing hips forward (do not overextend and use your back). Quickly reverse the direction and drive through with your hips taking the Kettlebell straight out to at least waist height. Let the Kettlebell swing back between your legs. The rep is complete when you hips are fully pushed forward and the kettlebell is at least waist height.
Wall Ball
To get in position hold the ball in your hands arms locked out and the ball is touching the wall, this will be where you stand for the entire exercise. Spread your feet out so they are resting under your shoulders and go into a squat position with the ball tucked under your chin. For each repetition you must get to at least 90 degrees in your squat for it to count. Explode up from your squat and push the wall ball up in the air towards the target that is 8 ft from the floor. Repeat. The rep is complete when the ball hits the target.
Suicide Run
Suicide Run
Start at the beginning line sprint to a line 18ft out tap the line run back to the beginning position and tap the line. The rep is complete when you tap the line at the starting position.
Step Ups
Step Ups
Holding a pair of dumbbells at your side, stand next to a 16” plyometric box or bench (12" for Masters Division), starting with both feet on the floor. You will alternate your feet to step up on the box. The move is complete when both feet are on the box and you are standing up with knees locked and shoulders over your hips.
