CrossFit Tri-Cities

The 11am “Audible Workouts”:

If you’ve stopped by for any of our 11am workouts in the past 2 weeks, you may have noticed a “change in plans” for the workout of the day.  Different movements, different skill sets, different volume of work, and probably a new set of challenges that has forced anyone in attendance to dig deep to complete the workouts!  Here’s what we’re doing, why we’re doing it, and what you need to know:

-Periodization of strength and work capacity. “Periodization” is a classic formula in strength and conditioning used to designate periods of time (weeks/months) to achieve a specific goal or adaptation.  Right now, we’re in a “work capacity” phase.  The volume on the work is a little higher than what you may be used to.  It’s still scalable, but is a bit more challenging than the 15 minutes or less workout of the day that’s posted daily.  The “Strength” phase will kick off in about 2 weeks.

-”Periodization” gives us a different response to programming, and allows us to use your trends as valuable tools for future workouts. If the 11am groups do well with the programming, we may use this template in the future program!  You guys are PIONEERS!

-The movements/skill sets during this smaller class size are easier to teach versus a larger class. If something goes over well with 3-5 students, we can easily teach 10-15 students to do it!

-The “audible” workouts will sometimes run over 60 minutes. If you need to leave at 12pm, let the Coach (Mark), know and I will make sure you’re out on time!

-The “audible” workouts are still scalable! Whether you’re just starting out, or been with us for a while, the workouts will be adjusted accordingly to your current ability level.

-The Coach (Mark) will be training with you during this hour. Here’s the deal, I’m not going to make anyone do something that I wouldn’t do.  I’m curious as to how this program will affect my goals, performance, and long term durablity.  Plus, I hate working out by myself!  As students, your safety, concerns, progress, and needs are still my top priority!  All of us as Coaches enjoy CrossFit Tri-Cities for the same reasons you guys/ladies do, training alongside a great group of people everyday!  Let us share some sweat and discomfort together!

-The “Audible” workout will not be every day. 3-4 days/week will have something different at 11am.

Let us know if you have any questions!  Everyone is welcome to attend!

-Happy Training!

STRENGTH/SKILL

Overhead Squats

-Mobility

-3-3-3-3-3

CONDITIONING

“Nancy”

Five rounds for time of:
-400 meter run
-95 pound Overhead squat, 15 reps

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

Did anyone notice something different about Mark Rein this past weekend? Yes, he's off his Crutches and walking around for the first time in about 10 months! He made his debut struttin' his new legs at "Murph for Miller" for everyone to see. It's been a long journey for the Rein family, and it's been inspirational to us all to watch his progress. The Rein family has also asked all of the CFTC family to join them at their house on Saturday July 16th for a celebration! Join us!

Last LBFBPB Challenge Deadline!

6 Week Write-Up Deadline:

-TODAY, Wednesday, June 15th.  This write up, as outlined in the packet everyone received in the beginning, should summarize anything you’ve learned, accomplished, changed, etc.  This is an important part of this year’s challenge!  While there is no minimum or maximum for how long it can be, we encourage everyone to share their experience(s) over the past 6 weeks

Standby as we compile all of the points, before/after photos for judging, and determine this year’s winners!  No spoilers yet as to who’s leading and who may be very close behind.  Gotta leave some suspense in it!  Great job everyone so far!

STRENGTH/SKILL

A:  Deadhang Pullups:

-3x Max Reps

-3 Minutes Rest Between Sets

B:  Make-up Back Squat or Press 5-3-1+

CONDITIONING

“Helen”

3 Rounds:

-400m Run

-21 Kettlebell Swings 55/35

-12 Pullups

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Free Intro to CrossFit Workout tomorrow at 10am!

Drop on in to find out what our program is all about!

Foodee.com Meal of the Day

The St. Charles Memorial Day Mile!

Here’s another great event set for Monday, May 30th, right in downtown St. Charles!  Registration is still open for this one mile race!  We already have a few of you doing it, and if you’re considering it, and already don’t have one of our cool new t-shirts, we will give you one that you can wear for the event (and yes you can keep it afterwards!).  That’s right, sign up for the race, which is right in everyone’s wheel-house, run the fastest mile that you’ve ever ran, and get one of our stylin’ new t-shirts!  Pretty sweet deal eh?!  For more details click here.

STRENGTH/SKILL

Mobility and Recovery Drills

CONDITIONING

AMRAP 20 Minutes:

In teams of 2 to 3, complete as many rounds as possible in 20 minutes of:

-400m run

-5 Dead-hang (or ring rows)

-10 ring pushups

-15 Squats

One team member A starts out on a 400m run, while  team member B begins the 5-10-15 rep rounds of pullups, pushups, and squats.

Team member B completes as many rounds as possible while team member A is out on their run.

Once team member B returns from their run, team member A must finish their round before moving onto the 400m run.

Alternate Run, and Pullup/pushup/squat work cycles for 20 minutes, to complete as many rounds as possible between the team.

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