CrossFit Tri-Cities

CrossFit Total Test/Retest:

Today and tomorrow we will be exclusively testing/retesting the CrossFit Total for all classes.  You will have 1 hour to complete 1RM’s for three of your barbell lifts:

• Back Squat
• Overhead Press
• Deadlift

The CrossFit Total is the sum of all three of your best lifts.  Eight weeks from now, we will be repeating the CFT as another opportunity to check everyone’s response to training, and make our future programming adjustments from there.

Remember to record all of your lift attempts leading up to your 1RM’s (including any failures)!

For more info on the CrossFit Total, check out this link!

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

A proper warm-up is essential to your performance, and longevity in your sport! Remember to show up early to perform your tissue work (FOAM ROLL), before the group led warm-up!

Schedule Adjustment Starting Next Week:

We will be removing the 8am Tuesday and Thursday class due to lack of attendance, starting next Tuesday, March 27th.  However, come summer time, we feel this class option will be better suited for everyone’s schedule!  We will keep you all posted on a re-introduction of this time!

STRENGTH/SKILL

6 Rounds:

-3x Back Squat

• Increase load each round.

-3x Ride it Down Squat

CONDITIONING

-200m Run

-MR Back Squat 115/75 or 95/65

-200m Run

-MR KB Swings 55/35

-200m Run

-MR Back Squat

-200m Run

-MR KB Swings

• Once you stop swinging the KB, or re-rack the Barbell, the round is over.
• Squat racks may be used for the back squat portion.

Olympic Weightlifting Class with Debbie Eng, tonight at 6:15pm!

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

Your mobility matters! Remember to use the new "tricks" you learned just over a week ago during your Mobility/recovery day! Do yourself (and your movement) a favor, and dig into those hard to reach places with that lacrosse ball!

Foundations of Nutrition Workshop tonight at 8pm!

Members and Non-Members are invited to join us for this workshop!  Read the above announcement for more information.  Hope to see you all there!

Last 2 Days to Register for the CrossFit Games Open!

Just a head’s up, the next 5 weeks of training for everyone will be centered around preparing for, and performing to the best of your ability level during the 2012 CrossFit Games Open.  We’re calling on all of you to get on the link below and register for what has become your “Sport” since coming to us for your training.  We encourage everyone to get on there and sign up, then join our “Affiliate Team”.  We will be putting together a Team to compete after the 5 weeks is up that will hopefully be attending this years CrossFit Games Regional Event!  Exciting Stuff!

Not only is the CrossFit Games Open cheaper than that 5k that you’re going to do anyways later this year, but it’s going to be way more fun for you.  Not to mention the bragging rights that you’re going to have amongst your friends.   We saw everyone work incredibly hard over our last training cycle, and we want to challenge every one of you during the next 5 weeks.

The last 48 hours to register for the 2012 CrossFit Games Open is upon us!

Click Here to Register for the CrossFit Games Open 

STRENGTH/SKILL

Back Squat:

• Follow Template.
• 3x “Ride it Down” Squat between sets.

CONDITIONING

TEAM Workout:

In teams of 2, with teammates alternating rounds, complete 7 Rounds each:

-5/10/5 Shuttle
-5x Dumbbell Man Maker

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

Rules Regarding our 5:30am Class: (more…)