CrossFit Tri-Cities

Looking to give CrossFit a shot, and prepare for our September 25th event (FGB5), join us every Friday for a free workout! Great to see all the new faces every week!

There will be alternative workouts for both 9am and 11am classes for those not partaking in the final challenge event.

10am Olympic Weightlifting Class

10am Free Intro to CrossFit!

Prizes will be awarded to:

• Top Male and Top Female Athlete.
• Most Improved Male & Female Athletes.

EVENT 1

“Dead lift Ladder”
One Dead Lift every 50 seconds, 10 seconds to transition to the next bar.
10 bars lined up in ascending weight
(Men 245lbs to 315lbs by 10lbs increments)
(Women 95lbs to 200lbs by 15lbs increments)

One bonus pound will be added for multiple successful lifts to those who make it to the final bar (315/200), and as completing as many reps as possible within the 50 second limit at that final bar.

Scoring: Best lift plus any bonus pounds.

EVENT 2

As Many Rounds as Possible in 12 Minutes of:

-5 Rack to Overhead 135/95
-10 Pull ups
-15 Walking Lunges

Scoring:  Most rounds completed, plus any partial rounds.

EVENT 3

- 800m run time trial (rain or shine!)

Scoring:  Best time for an 800m run.

FINAL SCORE

This will be a “point” based challenge. First place for each event receives one point, second place, two points, etc. In the event of a tie, each competitor will be awarded the same point, example:

Athlete 1: 1 point
Athlete 2: 2 points
Athlete 3: (tie) 3 points
Athlete 4: (tie) 3 points
Athlete 5: 5 points

Say athletes 3 and 4 both got 100lbs for their dead lift, each will receive 3 points on their score. Following up with athlete 5 receiving 5 points (it skips a point).

3 more days to register for the CrossFit Tri-Cities Bootcamp!

Bootcamp Begins Monday, September 6th!

Click Here to Register Today!

Last week to register for the CrossFit Tri-Cities Bootcamp!

Bootcamp Begins Monday, September 6th!

Click Here to Register Today!

Task Priority “Fight Gone Bad”

-Pick your reps for each movement:  15, 20, 25, or 30.

Complete, in order:

-Wall Ball 20/14

-Sumo Dead Lift High Pull 75/55

-Box Jumps 18″

-Push Press 75/55

-Row (cals)/Burpees/run 200m

Mini-CrossFit Games Challenge Finals, Tomorrow!

This month’s Member of the Month goes to John Duffy!  John Duffy has maintained great attendance throughout the summer, continues to progress his skill sets, and is rountinely completing workouts with performances that are inspiring to the younger guys/gals.  It’s also important to mention that John’s commitment to a healthly, and busy, lifestyle outside of his work with us have led to over 30 pounds of fat loss!  We’re privileged to work with such a great guy, and we look forward to what the future brings for this dedicated student!

• -Favorite skill: I like them all; I’m still a work in progress on anything that requires skill.
• -Most improved skill: Clean
• -Favorite WOD: Performing “Linda” with my son, Dan.
• -Least favorite WOD: Anything with overhead squat.
• -Favorite lift: Dead-lift
• -Least favorite lift: Snatch
• -Primary motivation in doing CF: Worked out hard most of my life, and CrossFit was the natural next step when I discovered it.
• -Definition of success: Making it to Heaven.
• -Long term goal for CrossFit, or outside of CrossFit: Never stop improving workouts in life, and with God.
• -Three words that describe how you feel during/after a WOD: Not a worry, (stress free).
• -Favorite outcome of participating in CF (gaining friendships, strength, muscle, etc.?): Being taught about Paleo Nutrition, and the impact or change it has made to my life and workouts.

• -In John’s own words: “I am addicted to my workouts and hate to miss.  I have always worked out hard, but now hard and smart, with a purpose and noticeable improvement.  It reminds me a lot of my college wrestling days.  I talk about Crossfit and Paleo so much, people are beginning to avoid me.”