2026 In-House Throwdown | Moonshot CrossFit

Teams & heat times

16 teams of three. You stay in the same heat all day; the three times are Event 1, Event 2 and Event 3. Levels: Freedom · Independence · Liberty.

Heat 1

E1 · E2 · E38:00 · 9:45 · 11:05

1

Michael Gontarek Freedom
Patrick Chappell Independence
Jaci Herrera Liberty

3

Chris Grant Freedom
David Greenberg Independence
Megan Loera Liberty

4

Andrew Sheehan Freedom
Molly Mevis Independence
Christina Rammou Liberty

7

Claire Chappell Freedom
Jim Galiger Independence
Henry Biar Liberty

Heat 2

E1 · E2 · E38:22 · 10:01 · 11:27

8

Keil Barnhisel Freedom
Erika Dill Independence
Cesar Pereira Liberty

9

Kevin Donnelly Freedom
Ale Aguirre Independence
Angelica Bartucci Liberty

13

Charlie Anderson Freedom
Anthony Johnson Independence
Kathleen Grant Independence

14

Joe Kashul Independence
Tim Messing Independence
Ana Monterroso-Carey Liberty

Heat 3

E1 · E2 · E38:44 · 10:17 · 11:49

2

Jana Mechurova Freedom
Maria Prutsos Independence
Tyler Clark Liberty

5

Dede Lopez Freedom
Rob McGann Independence
John Podgorny Independence

6

Jillian Kashul Freedom
Brandon Shimokawa Independence
Christina Wagner Independence

11

Sarah DeCicco Freedom
Pete Fillicaro Independence
Alberto DeCicco Independence

Heat 4

E1 · E2 · E39:06 · 10:33 · 12:11

10

Tom Kashul Freedom
Matt Gieser Independence
Diana Podgorny Independence

12

Niko Prutsos Freedom
Val Shiel Independence
Frankie DeCicco Independence

15

Colin Baer Independence
Eva Torres Liberty
Nick Kashul Independence

16

Edwin Garcia Freedom
Rick Independence
Sarah Donnelly Independence

Schedule

7 minutes between heats, 20-plus minutes between events. Floaters run on the side from 8:00 until Event 3 starts.

7:00	Doors, check-in, warm-up. Floater sign-up board opens.	Everyone
7:45	Athlete briefing	Everyone
8:00 to 11:05	Floaters open: Get Lost and Get Yoked	Go when you are not in a heat
8:00	Event 1 Rig and Box · heat 1	Teams 1, 3, 4, 7
8:22	Event 1 · heat 2	Teams 8, 9, 13, 14
8:44	Event 1 · heat 3	Teams 2, 5, 6, 11
9:06	Event 1 · heat 4	Teams 10, 12, 15, 16
9:21 to 9:45	Transition: boxes out, barbells in
9:45	Event 2 Team Max Thruster · heat 1	Teams 1, 3, 4, 7
10:01	Event 2 · heat 2	Teams 8, 9, 13, 14
10:17	Event 2 · heat 3	Teams 2, 5, 6, 11
10:33	Event 2 · heat 4	Teams 10, 12, 15, 16
10:42 to 11:05	Transition: barbells out, dumbbells in. Floaters close at 11:05.
11:05	Event 3 Dumbbells · heat 1	Teams 1, 3, 4, 7
11:27	Event 3 · heat 2	Teams 8, 9, 13, 14
11:49	Event 3 · heat 3	Teams 2, 5, 6, 11
12:11	Event 3 · heat 4	Teams 10, 12, 15, 16
12:30	Scores, awards, photos	Everyone

Workouts

Every athlete does their own level's reps, heights and loads no matter who is on their team. Harder option, fewer reps. Loads and heights are men / women.

01

Rig and Box

For time · relay, one athlete working · 2 rounds each, 6 total · 15:00 cap, plus 1 second per rep left at the cap

Each round is a pull, 10 box jump-overs, and a core movement. One athlete completes a full round at their level, then tags the next. One box per team, flipped to your height between athletes. No bands on the rig.

Movement	Freedom	Independence	Liberty
Pull	6 muscle-ups or 12 chest-to-bar	8 chest-to-bar or 12 pull-ups or 16 jumping pull-ups	6 pull-ups or 20 ring rows
Box	10 box jump-overs, 30 / 24 in	10 box jump-overs, 24 / 20 in	10 step-overs, 16 / 12 in
Core	15 toes-to-bar	10 toes-to-bar or 20 knees-to-parallel	20 hanging knee raises

02

Team Max Thruster

Max load · 9:00 window for the team · score is the sum of the three best lifts after multipliers

Standard

Bar starts on the floor. Squat clean straight into the thruster, or power clean, front squat, then thruster. Both count.
Hip crease below the knee at the bottom.
Bottom of the squat to lockout is one fluid motion. Press or push press, not a jerk. No pause or re-dip under the bar.
Finish with knees, hips and elbows locked out, bar over the middle of the foot.

Scoring

Two barbells per team, men's and women's. Any order, as many attempts as the window allows. Your judge follows the lifter.
Women's lifts are multiplied by 1.7, as in prior years.
Liberty athletes get an additional multiplier on top, so no team mix has an edge. The value is announced at the briefing.
Judges record the raw weight. Multipliers are applied at scoring.

03

Dumbbells Only

For time · relay, one athlete working · 3 rounds each, 9 total · 15:00 cap, plus 1 second per rep left at the cap

Each round: 8 shoulder-to-overhead, 8 front squats, 8 burpees over the dumbbells, set side by side. Same reps at every level, only the load changes. Each athlete owns one pair of dumbbells for the whole event. Tag in any order and change the order between rounds.

Two dumbbells	Freedom	Independence	Liberty
Men / women	50 / 35 lb	40 / 30 lb	25 / 20 lb

Floaters

Two extra scored events your team does on its own time, any time between 8:00 and 11:05. Sign up at the floater board when you arrive. All three athletes work at once.

Get Lost

Row · Ski · Bike · total calories

Each athlete starts on a different machine. 1:00 max calories, 15 seconds to rotate, 1:00, 15 seconds, 1:00, so every athlete hits all three machines. Rotation is row to ski to bike to row. Score is the team's total calories. No levels, everyone does the same thing.

Get Yoked

Sandbag over a 4 ft yoke · total reps

Each athlete gets 1:00 to get a sandbag over the yoke bar as many times as possible. Team total.

Sandbag	Freedom	Independence	Liberty
Men / women	100 / 80 lb	80 / 60 lb	60 / 40 lb

How it works

Teams of three

16 teams drawn at the coaches' meeting. 4 lanes, so every event runs in 4 heats of 4 teams. Your team stays in the same heat all day.

Freedom, Independence, Liberty

Every athlete is placed in one of three levels by the coaches: Freedom is advanced, Independence is intermediate, Liberty is scaled. You do your level's version of every movement no matter who is on your team.

One athlete working

Events 1 and 3 are relays. One athlete works, two rest, tag to switch. Any order, change it between rounds. One judge per team. Spectators welcome.

In-House Throwdown 2026