Final Workout: “Leg and Arm-A-Gettin”

Armageddon is the final battle between good and evil.

“Leg and Arm-A-Gettin” is your final battle at the Alamo City Throwdown.

We know who wins the first one, but who will win on October 26th?

Please Read the Explanation after you have watched the video! If you have read the entire description and all movement standards and you still have a question, please email me

Workout Standards and Explanation- “Leg and Arm-A-Gettin”

Sponsor Highlight: FitAid

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Tell us about you and your company!

Functional Distributors / Parallel BevCo are the Exclusive Master Distributors of All LifeAID Beverage Products in TX. Each of LifeAID Beverage Co’s current and future synergy offerings, while custom formulated, will share some important characteristics. Each is: 100% natural, doctor developed, only 45 calories, sweetened with organic blue agave and fortified with ingredients that are included in quantities effective in providing the targeted benefits. LifeAID is committed to producing products with no artificial colors or sweeteners, no high fructose corn syrup, no preservatives, no sodium and no aspartame.
How long have you been in business?

Now entering our third year!

Why did you start your company?  

We understand that today’s educated consumer demands more than aging, traditional, often unhealthy beverages are able to deliver. Energy drinks, sports drinks and other so called functional beverages have a “one size fits all” philosophy. Taking a very different approach, each LifeAID synergy blend contains its own custom formulation of vitamins, supplements, herbs and other ingredients uniquely designed to enhance the particular activity for which it is targeted. LifeAID Beverage Co’s first three synergy products are PartyAID, FitAID and GolferAID. Each has its own unique formula and taste, because each was designed for maximum benefit to consumers involved in activities of a very different nature. Providing a healthy alternative to the supposedly healthy products floating around… Obesity, Diabetes and Heart Disease account for more deaths than guns, smoking and drug abuse combined. We are simply doing our part to help change that.
What is your favorite thing about what you do? – Since our drinks are the first of the kind, it is just absolutely wonderful bringing something to the world that actually helps…
What is your favorite CrossFit workout?

Burpies BABY!!!!
Anything else you want to tell the athletes of the Alamo City Throwdown?


FitAID was designed around CrossFit!!!!!!  Drink It!!!! Love It!!!! Live It!!!!!!!!!

Sponsor Highlight: Teleo

Please show some love to one of our awesome sponsors! Teleo will be at the Alamo City Throwdown so please drop by their booth and meet Stephanie!!!TeleoLOGO



Please tell the athletes of the Throwdown who you are!

We are a faith based line of fitness apparel.  We love Jesus and we love working out, and it seemed reasonable to share the message of Jesus with what we love to do!



How long have you been in business?

We started our business Easter week last year.  So not quite a year yet.


Why did you start your company?

It has been something that I have wanted to do for several years.  I am a fitness instructor, and both of my children are crossfit trainers.  We know what we like to work out in.  Comfortable, lightweight material.   It is fun to read what peoples shirts say – so we love putting a message that is important and fun on our apparel.


What is your favorite thing about what you do?

We LOVE going to crossfit competitions, races and expos and meeting people.  It is the greatest thing ever to visit with people and find out about their lives.  Everyone has a story! And everyone wants to be heard.



What is your favorite CrossFit workout?

I love the hero wods.  I loved the Hot shot workout this year, and I really love Murph. 

Anything else you want to tell the athletes of the Alamo City Throwdown?

I am just in awe of what crossfit athletes are capable of doing.  I have watched people lift weights at amounts that amaze me, and do burpees and double unders, and pull-ups past the point that most people are willing to push themselves. Crossfit athletes are a breed of people who push the limit each workout.  I seriously want you guys wearing our shirts! People look at you because you have a fire and a drive that is contagious.  If you love our Lord, and you have that fire, there is no stopping what you can do, and how you can be used!  Our saying is FINISH what you start – in all things.

Team Heats and “Individual Workout” Information Announced!!!


Beloved Athletes, here are your Heat Assignments!


These Heat Assignments are for the first 2 workouts. The order for the 3rd workout will be determined based on order of placement at the time.

Here is the order of events for the three team workouts:

Heat Schedule for Alamo City Throwdown

*Schedule may vary by a few minutes.

Okay, so back to business. Here is the rub on the “Individual Workouts”:

There will be 3 Individual Workouts that will be completed BETWEEN 8:30am-10:10am. EVERYONE will either do their individual workout ONE HOUR BEFORE OR AFTER Workout #1.

How this will work…

Each Male athlete will be labeled A, B, or C. Each Female athlete will also be labeled A, B, or C. We will have you labeled before you get there, do not worry!

The two “A” athletes will complete workout A, the two “B” athletes will complete workout B, and the two “C” athletes will complete workout “C”.

Each of the workouts is only 2 minutes in length and will be done as an AMRAP. All individual reps will be added up and scored as one team score.

The workouts will not be announced until the morning of the competition. We will announce the three workouts and then RANDOMLY draw for which one is A, B, and C. If you are athlete A, you must complete workout A. Athlete B does workout B and so on…

The Individual Workout Schedule is posted here: INDIVIDUAL WORKOUT ACT

You will find your team from the Heat Assignments and then determine when you are completing the Individual Workout. Your entire team will complete it at the same time.

It is only 2 minutes! Give it all you have because every rep counts!!!

You will find out what the movements are the morning of. This is the unknown element of CrossFit.


Today is a big day for a few different reasons:

  • Alamo City Throwdown Competitor T-Shirts have been ordered! (any changes in size or orders will be $10.00 per shirt since we will have to purchase a new shirt) – See t-shirt sizes HERE.
  • Throwdown spectator tix are now $12.00. (They will be $15.00 at the door)
  • Duality registration goes live at NOON CST!

I have had a few questions about the Duality registration fee. For some reason, people are asking if it is for one person or the team. The answer is the registration is for the TEAM. One person pays for both athletes!

I will copy my post from Sunday and give you the instructions for registering for Duality…

Okay folks, TODAY is the big day for registration. Please note the following steps for satisfactory registration:

STEP 1: Please make sure both teammates meet the requirements for the division you are signing up for! You can read them here——> Duality Athlete Requirements. If you sign up for the wrong division, you may not be able to compete if the division you intended to sign up for is full. You will receive a refund minus a $25 fee. If the division you wanted to sign up for is not full, you may be transferred to that division and MAY PAY a $50.00 fee. (please note that I am doing this to avoid a team signing up and paying for a division that is not full in order to secure a spot and hope to transfer. If you sign up for a division and realize you cannot complete the requirements, you run the risk of not being able to transfer to a different division and lose your registration fee.)

STEP 2: Register and pay for your team at

STEP 3: Fill out the Duality Team Roster Form and send it to within 7 Days!

Once you are registered and send in the proper form, please check out for more information!