CrossFit Tri-Cities

Merry Christmas!

It’s that time again, time for the 12 Days of Christmas…CFTC Style!  Have fun with this WOD, it requires a lot of a equipment and it’s a fun one.  Get after it and then enjoy the holiday!

Conditioning

“12 Days of Christmas CFTC Style”

• 1 Burpee
• 2 Handstand Pushups
• 3 Deadlifts 225/155
• 4 Box Jumps 24/18
• 5 Thrusters 95/65
• 6 KB Swings 70/55
• 7 Pushups
• 8 Pullups
• 9 Clean and Jerks 95/65
• 10 Walking Lunges
• 11 Wall-balls 20/14
• 12 Power Snatches 95/65

Perform the workout just as the “12 Days of Christmas” song is sung and refrained. 1 burpee, then 2 Handstand Pushups and 1 Burpee, then 3 Deadlifts 2 handstand pushups 1 burpee, etc…..

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

Happy Friday!

Strength

Single Leg Deadlift

• 3 sets on 10 reps each leg
• Use KB or DB
• Attempt to do sets unbroken

Conditioning

10 BB Push Press (M:135/W:95)

20 BB Power Cleans (M:135/W:95)

30 Burpees

40 DB Renegade Rows (20 per side)

50 Air Squats

60 Double Unders (or 180 Singles)

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

Thanks so much to everyone who came out for our amazing Holiday Party!

THANK YOU, THANK YOU, THANK YOU!!!

Thanks a million times over to everyone who helped us out on Sunday with the move.  With the exception of a few small items we have everything moved into the new space.  You guys kick butt and really show what the true meanings of the words “family” and “community” are.  Today will be a day of cleaning and organizing the new space.  With some luck we will be open on Tuesday at the new spot, but please stay tuned.  Regardless, we are close today…but that doesn’t mean we won’t post a WOD for you to do on your own!

Conditioning – On your own at home

5 Rounds:

• 5 Tuck Jumps (Jump as high as possible and pull your knees to your chest)
• 10 Burpees
• 20 Air Squats
• 30 Situps

Get after it in your living room, basement, garage, at work, at a friends place…where ever you gotta get it done!