Ok guys, this is it…it’s game time!

We have had a lot of questions about format and how thing will work over the next 5 weeks.  This post pertains to OFFICIAL TEAM MEMBERS only.  Our athletes officially competing in the 2012 CrossFit Open will be allowed a little extra freedom over the next few weeks to ensure they are able to get their workouts in and put up the best score possible.  We are seriously trying to qualify a team to compete in the Sectional May 18-20 in Chicago, so we are going to do whatever we can to make that happen.

Our weekly schedule will look something like this:

• Mon-Wed – Classes as normal
• Wednesday 7:00pm – Open Workout Released
• Thursday Classes – “Dry Run” …shorter version of the Open WOD so people can get a feeler for movements and pace (Or officially scored Open WOD for Team members only)
• Friday – Classes as normal (Or officially scored Open WOD for Team members only)
• Saturday 9 & 11am Classes – Officially scored CF Open WOD for everyone
• Sunday – Open Gym from 10:00-12:00 with Coach Eric…last opportunity for team members to make up the Open WOD for the week.
• Sunday Night 7:00pm – Cut off for workout submission to games.crossfit.com

There are a bunch of water bottles sitting on top of the microwave.  Any that are not claimed by Saturday will be trashed.

STRENGTH/SKILL

5 Rounds:
3 x Hang Clean

• increase load each round

2 x Seated Box Jump
Instep + Hip Stretch

CONDITIONING

TEAM Workout
In teams of 2 with teammates alternating rounds:
10 rounds each:
5x Power Cleans 135/95
5x C2B pullups

NO BANDS!
Sub Ring Rows

Click here to reserve your spot in any of our classes!

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Last day to register for the 2012 CrossFit Games Open!

Tomorrow they will announce the first workout for the CFO, and close all registration!  DO NOT MISS OUT on this!  We will be devoting 2 days each week towards the CFO.  One day will be devoted to the skill work needed, along with a “Dry Run” of the week’s workout.  Every Saturday we will be performing the CFO workout for the week!  Unless you plan on not coming in for those two days, here is a great opportunity to challenge yourself!

So get on the link below, register yourself, and join the CrossFit Tri-Cities Team!

Click Here to Register for the CrossFit Games Open 

Scheduling Change:

Starting this week our 4:30pm Class will only be offered on Monday, Wednesday, and Friday.

STRENGTH/SKILL

5 Rounds:

-3x Push Press

• Increase load each round.

-5x Single Arm Bent Over Row (each arm)

• Use a Kettlebell or Dumbbell.
• Increase load each round.

-Pigeon Stretch

CONDITIONING

A: On the Minute x 12 Minutes:

DB or KB Snatch:

-Min 1-4 (10 Reps)
-Min 5-8 (15 reps)
-Min 9-12 (19 Reps)

• Only continue for as long as you are able to keep up with the progressive per minute rep scheme.

B: 2-3 Rounds:

-5x Wall Slide
-30/30/30 Plank Complex
-15/15/15 Low Back Complex
-15x Weighted Situps or GHD

Click here to reserve your spot in any of our classes!