CrossFit Tri-Cities

FRIDAY FUN!

For this weeks FRIDAY FUN, check out WILD GORILLA MAN…Fun for the guys, motivation for the ladies.  Become a fan of him on Facebook for daily postings.  Who doesn’t love strong women?!

ENJOY!

Due to unforeseen nice weather (at least for January) we will be skipping any strength or skill workout to perform a longer warmup and a conditioning workout that will take most people 20-30 minutes depending on the scaling. THERE IS RUNNING IN THIS WORKOUT SO DRESS WARM!

CONDITIONING

“Kelly”

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

THERE IS A 30 MINUTE CAP FOR TODAYS WORKOUT…SCALE ACCORDINGLY!

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

DON’T FORGET ABOUT OUR FREE INTRO TO CROSSFIT CLASS AT 10AM SATURDAY!!!

11am “Audible Workouts” Return today!

-However, starting next week, Monday July 18, 2011, 11am workouts will be both onsite and offsite.

-The offsite locations will be posted the night before.

-These workouts will be anywhere from 45 minutes to 120 minutes.

-11am Class size limited to 5 students, and you must register the night before.

-An 8 week training cycle will start during next week’s 11am classes with an emphasis on:

• Establishing gym-based work capacity, and endurance.
• Mobility and Recovery
• Building durability over longer distances, and longer duration events
• Testing and retesting of repeatable workouts/events throughout the 8 weeks

-Wednesday and Saturday’s 11am classes will perform the posted workout on the website.

STRENGTH/SKILL

Deadlift:

5-3-1+

-Or establish a new 1RM

CONDITIONING

A:  4 Rounds:

-200m Run

-6 Deadhang Chin Ups

-20 Kettlebell Swings (Russian) 55/35

B:  3 Rounds:

-6 Toes to Bar (no swing)

-50m Overhead Walk (45/25 plate)

-3x Single Leg Deadlift 35/20

Click here to sign up for any of our Classes!  This is now a Requirement!

Olympic Weightlifting Class tonight at 6pm!

STRENGTH/SKILL

Back Squat:

5-3-1+

-Or establish a new 1RM

CONDITIONING

“Nicole”

Complete as many rounds in 20 minutes as you can of:

-Run 400 meters

-Max rep Pull-ups

-Post number of pull-ups completed for each round.

Compare to April, 14 2011

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

No Olympic Weightlifting Class tonight.  Olympic Weightlifting will resume on Thursday!