3/4 throwdown

3/4 Throwdown is a 45-minute high intensity interval training (HIIT) and conditioning class. 

No prior experience necessary! 

Drop-ins welcome!

Functional movement is growing in popularity because it makes us stronger and fitter for the all the things we love to do.  We created Throwdown to incorporate the best of these approaches, without the barbell or technical weightlifting in typical CrossFit classes. The program is led by Coach Tyson to include small group classes and 45 minutes of movement that focuses on body weight exercises, cardio, and core work.

Sample Workout


Complete one set of each movement (A, B, C, then D) 

within a minute, 

A. 5-10 dips

B. 5-10 hang power cleans or kettlebell swings

C. 30 sec regular or extended plank hold

D. 5-10 goblet or 1-arm overhead squats

Complete three sets of each movement 

Metcon (Metobolic Conditioning): 

“Tri Shorter”

4 rounds total, 4 minutes for each round of: 

10/8 calorie assault bike, and

200 meter run, and

10 calorie row.

Have any existing injury? No problem. We will substitute another movement so you can get your workout on! Throwdown is free to members and open to the public for $10 per session or $90 for a punch pass of 10 sessions. Advance reservations are encouraged as class size is limited to 10 people daily.

Click here to reserve your spot in the next class

Beacon's facility includes four full bathrooms and private showers with soap and amenities to get you on your way following class. 
Beacon is located at 341 Marginal Way, Portland, Maine (see map below).