CrossFit Tri-Cities

Awesome squat Danae!

Free Intro to CrossFit tomorrow (Saturday) morning at 10am!

STRENGTH/SKILL

A:  Jerk Progressions (Split):

B:  Makeup Deadlift 5-3-1+  (Or establish new 1RM)

CONDITIONING

A:  800m Run

B:  5 Rounds:

-5 Curtis P’s 65/45

-10 Toes to Sky

-10 Thrusters 65/45

-25x per side Med Ball throw (rotation)

C:  800m Run

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

LBFBPB Challenge Awards Ceremony tonight at 6:45pm!

If you participated in this year’s challenge, come on by tonight to be recognized for your accomplishments!

STRENGTH/SKILL

Press:

5-5-5+

CONDITIONING

For time:
-Run 800 meters
-Clean and Jerk, 30 reps
-Run 800 meters

A fun little workout from the mainsite!

-11am “Audible Workout” will take place today and include about 3 miles of running, with a vest, plenty of other bodyweight movements (with the vest), and some assorted “field work”.

-These 11am sessions will typically run over 1 hour.

-Yes, these workouts have been tough!

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

Are you addicted to the Scale, and measure all of your success by it’s magical numbers?

If so, here’s something to help you break this nasty and demoralizing habit!

-Attention Scale Addicts!

-Attention Scale Addicts:  Part 2!

STRENGTH/SKILL

Handstand Pushups:

-3x Max Reps

-3 Minutes rest between sets

CONDITIONING

4 Rounds:

-8 Sandbag Get ups (2x the reps if using a medicine ball)

-8 Dead lifts 135/95 (Stop at bottom, NO BOUNCING!)

-800m run

Olympic Weightlifting Class tonight at 6pm!

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