April TBFer of the Month: Lucas DeForest

Meet Lucas, our TBFer of the Month for April. He splashed onto the scene with a second place finish in our TBF Sweet 16 tournament, but not as a total surprise. He’s been dominating coach workouts for the past two months, not to mention our last few Throwback parties with his slick dance moves. When he hacks the music, it WILL be all Spice Girls and Lady Gaga. You’ve been warned. 

Say hello and congrats to Lucas when you see him around the studio! 

  • Name: Lucas DeForest
  • Hometown: North Attleboro, MA
  • University: University of Pennsylvania
  • Favorite Exercise: Box Jumps
  • Favorite Throwback Recess Game: TBF Corn Hole
  • Favorite Movie from Childhood: The only three movies my brother and I would rent from Blockbuster - Spaceballs, Airplane, and Bluestreak (honorable mention: Spiceworld)
  • Favorite Throwback Jam: 'Wannabe' - Spice Girls (what else??)

1. What inspired you to want to make a change in your exercise habits?

I was doing Classpass and nothing was really drawing me in - until I came to Throwback and ran out of my allotted three classes the first week of every month. I love the balance of competition and camaraderie that I get every time I come - plus I get to make up for how terrible I was at all the Recess games when I was younger (except for Dodgeball which I'm still terrible at). 

2. What changes (in your body and fitness level) have you noticed most since starting Throwback / your new exercise routine?

My rowing ability has definitely been the biggest change, along with the endurance that comes with it. When I started at Throwback I was more of a runner/spinning person and didn't know which end of an erg was up. Now I'm doing the rower in my spare time!

3. If you could share one diet tip, what would it be?

Everything in moderation - including moderation. Set realistic limits and don't be hard on yourself if you're not perfect - it's ok to go for cake on your birthday (or a celebrity's birthday, or to celebrate the anniversary of a release of a Spice Girls song). 

4. You can't be perfect with the diet all the time... What is your favorite cheat food? 

I have an intense sweet tooth, so anything that will give me a mouth full of cavities. Preferably a pint of Ben and Jerry's. 

5. What do you enjoy most about Throwback?

It's hard to pick one thing, but probably the Recess game every time. It feels like a reward for getting through Phys Ed even though I'm still actually working out. Especially if it's a game I like and we win!

6. Any workout ideas, contests or events you'd like to see incorporated? (serious or humorous)?

Well trivia is my jam, so the more types of that the better (I'm still waiting for Mean Girls trivia). Beyond that, maybe TBF Jenga - but the pieces have exercises on them, and if the tower topples you do double!

A New And Improved TBF Sweet 16

Our March Madness tournament is back with a couple changes you're gonna love!'

Anyone can sign up and there is no entry fee.  The following prizes will be awarded:  

  • 1st Place: $100 cash, $50 class credit
  • Runner-Up: $50 cash, $25 class credit

The primary change from prior years is each tournament round will feature a unique challenge, so NOT everything will be based on our 16-minute partner Tag Team workout. Check out the rules below and watch our video of the women of The Bachelor answering the most important questions about the tournament!

TBF Sweet 16 Bracket

Here’s how it works…

March 1 – March 12: Seeding Phase

Scoring: Attendance-Based Point Accumulation

Top four highest point totals accumulated during Seeding Phase will earn the top seed in their division AND a first round bye. You will earn 1 point for attending an evening class, or 1.5 points for a morning class, capped at one class per day. For example, if you attend two evening classes, you will earn 1 point for that day.

March 12: Selection Sunday

We’ll build the bracket here in a similar fashion to the NCAA bracket, monitoring performance during the Seeding Phase to try to make matches as fair as possible.

March 13 – April 2: The Tournament

Scoring: Best score (time, distance or reps) during each round

You’ll face off against 1 or more people each round depending on number of Tournament participants.  We’ll advance people based on their performance during that round.  Each round will consist of a different challenge and will last 3-5 days with the same challenge being run over the course of those days. If you attend multiple classes during each round, your first performance will be the one that counts towards your score. Challenges will occur every class, either during Phys Ed or Intermission, and may be individual or partner-based.

Until the end of the month, we're running pricing specials on classes.  Use promo code "TBFUnlimited" to save $15 on a 1-month unlimited option, or 'TBFDIBS' for $5 off a drop-in class using DIBS.

Use this form to register for TBF Sweet 16. Submissions must be made by noon on March 12: 

Name *


Is it an individual or team winner?

Individual.  But during play, some rounds will be partner-based and require you partner up with someone in class (of the opposite sex). Whatever score or distance you achieve with that person is your individual score.

How often can I come to class?

As much as you want. During the Seeding Phase, higher attendance will help potentially earn you a top seed in your division AND a first round bye. But remember, you are capped to points earned for only one class per day.  

During the Tournament, each round will last a few days.  We’ll accept the first attempt you make that round as your score.

I'm not the best rower so what if I come a lot during the seeding phase and then get matched up with someone really strong who comes only once during seeding phase?

We'll take this into account when building the bracket.  Strong rowers that come only once during seeding may all face each other in round 1 of the Tournament. This year's tournament will also feature non-rowing rounds.

When is the sign-up deadline?

We encourage you to sign up now so you have two weeks to accumulate points and potentially earn a bye for the first round (if you are one of the top four in attendance points).  The deadline is noon on March 12.  Sign up using the form above this FAQ section.

I don't come to class that often so is it worth it for me to sign up?

Don’t be a jabroni!  You have nothing to lose!  Luck is involved and we designed the tournament so you can still win by only coming to class once every few days.





December TBFer of the Month: Lindsay Willig

We’re starting to think she was born with those dumbbells in hand! Meet TBFer of the Month, Lindsey Willig! Chances are good you’ve seen her around the studio as she’s leading the pack in two-a-days since joining us last summer. She’s been inspiring to all as she crushes Coach Workouts, continuously reaches for heavier weights, and consistently holds a sub-1:50 pace whenever rowing is involved. Congratulations, Willig! 

Lindsay before and after
  • Name: Lindsay Willig
  • Hometown: Avon/Canton, CT
  • University: Bucknell University
  • Favorite Exercise: Jungle gym / TRX exercises
  • Favorite Throwback Recess Game: TBF Wild Wild West
  • Favorite Movie from Childhood: Cinderella (did you know you could wear out a VHS tape from watching it too much?)
  • Favorite Throwback Jam: Ace of Base – The Sign (from my first audio cassette)

1. What inspired you to want to make a change in your exercise habits?

Before joining Throwback, I was doing a slow burn strength workout where you work to true muscle failure, but only once a week. While effective at building strength, it made me realize how much I missed and enjoy working out on a regular basis. My good friend/avid-TBFer, Shelley, had been raving about Throwback for 2+ years to me - I had taken a few classes with her, but was originally intimated by the TBF games (throwing Ninja Turtle balls gives me mild anxiety!). I decided to take myself out of my comfort zone and committed to a one month unlimited package. I quickly became a TBF convert and my next purchase was a 6 month unlimited :) 

2. What changes (in your body and fitness level) have you noticed most since starting Throwback / your new exercise routine?

Most notably, my rowing has definitely improved. I admit that I’ve made zero progress on throwing a ninja turtle ball, but if I can compete in CWOW 2x/week, I call it an overall win.

For me, a workout is so much more than just physical results, it is the mental and emotional clarity I gain from leaving the stress at the door, pushing myself and my perceived limitations, and having a little fun while I am doing it. Throwback has been the ultimate find for me to achieve all of this and I’ve been a much happier person since I joined!

3. If you could share one diet tip, what would it be?

Whole30. I find it to be a healthy, versatile, and enjoyable way of eating. More generally, cut out sugar and embrace healthy fats.

4. You can't be perfect with the diet all the time... What is your favorite cheat food? 

My true weakness…Ralph’s Italian cream ice! Instead of a champagne toast with my bridesmaids before my wedding ceremony, we clinked spoons of peanut butter cookie dough cream ice. It was a sad day when the only Manhattan location closed, so now ice cream or gelato will attempt to fill the void.

5. What do you enjoy most about Throwback?

The coaches, coach’s workouts, and the TBF community. Brian, Ryan and Java are truly awesome -  the personal attention they give to each of their members/class participants makes all the difference. I love that Throwback is an “ego-free” gym…setting them apart from the pretentious class environments that seem to dominate the fitness market. I made more friends in the first week of classes at Throwback than in multiple years at other fitness studios. You can feel the difference in energy just when you walk in the studio.

6. Any workout ideas, contests or events you'd like to see incorporated? (serious or humorous)?

TBF Slip N Slide (or Crocodile Mile) in the summer! Indoor idea: Burpee Leap Frog.