CrossFit Tri-Cities

Looking to learn more about our program? Join us for a free intro class today at 10am!

Week 4 of the CrossFit Games Open Challenge is today! $5 goes in the pot for each scaling level, for male and female! Come on in, have a good time, and enjoy the workout! This challenge will continue for 2 more weeks, and each week will continue to be a blast!

******If you’re coming into be judged for score verification to be submitted to the CrossFit Games Website, but not a member, our judging fee is $25.

CrossFit Games Open 11.4

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (120lbs / 55kg)
10 Muscle-ups

Scaling Option A (RX’d):

-Men and Masters Men 45-49, 50-54: 120lbs
-Women and Masters Women 45-54: 90lbs
-Masters Men 55-59, 60+: 110lbs
-Masters Women 55-59, 60+: 75lbs

Scaling Option B:

40 Bar-facing burpees
30 OH Squats #80/#50
10 Jumping Muscle-Up Progressions

Scaling Option C:

40 Burpees
20 OH Squats #50/#35
10 Pull-Up/Ring Dip couplet (2+2 for 10 rounds)

Free intro class tomorrow at 10am.

Swing on by and check us out!!

STRENGTH/SKILL
Overhead Press 3-3-3-1-1-1
Percentages 63-70-77-85-93-100/101

CONDITIONING
3 Rounds for reps
-60 seconds of 20ft. Roving Plank
-60 seconds of Lunge Jumps
-60 seconds of Double Unders
-60 seconds Rest

CrossFit Games Open Update:

Workout 4 for this Saturday is up!  Same game plan as last Saturday, $5 dollars in the pot, winner takes all for each scaling catagory!  3 scaling catagories for both men and women will be posted for our in-house challenge on Friday evening.  Don’t skip out this week!  All the cool kids are doing it!

Crossfit Games Open 11.4

Complete as many rounds and reps for time in 10 minutes:
60 Bar Facing Burpees
30 Overhead Squats #120
10 Muscle-ups

For those of our students who are going to be submitting your scores to the CrossFit Games website, be sure to let us know before the workout starts.  You will be judged based on the standards of movment in the video posted today. If you’re not a member of our gym, and would like to use our gym as a venue to be judged at, and to have your score submitted, we must know that you’re coming in on Saturday no later than 12pm Friday, April 15th. Our judging fee for non-members is $25.