CrossFit Tri-Cities

Looking to learn more about our program? Join us for a free intro class today at 10am!

Week 4 of the CrossFit Games Open Challenge is today! $5 goes in the pot for each scaling level, for male and female! Come on in, have a good time, and enjoy the workout! This challenge will continue for 2 more weeks, and each week will continue to be a blast!

******If you’re coming into be judged for score verification to be submitted to the CrossFit Games Website, but not a member, our judging fee is $25.

CrossFit Games Open 11.4

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (120lbs / 55kg)
10 Muscle-ups

Scaling Option A (RX’d):

-Men and Masters Men 45-49, 50-54: 120lbs
-Women and Masters Women 45-54: 90lbs
-Masters Men 55-59, 60+: 110lbs
-Masters Women 55-59, 60+: 75lbs

Scaling Option B:

40 Bar-facing burpees
30 OH Squats #80/#50
10 Jumping Muscle-Up Progressions

Scaling Option C:

40 Burpees
20 OH Squats #50/#35
10 Pull-Up/Ring Dip couplet (2+2 for 10 rounds)

Looking to give CrossFit a shot, and prepare for our September 25th event (FGB5), join us every Friday for a free workout! Great to see all the new faces every week!

There will be alternative workouts for both 9am and 11am classes for those not partaking in the final challenge event.

10am Olympic Weightlifting Class

10am Free Intro to CrossFit!

Prizes will be awarded to:

• Top Male and Top Female Athlete.
• Most Improved Male & Female Athletes.

EVENT 1

“Dead lift Ladder”
One Dead Lift every 50 seconds, 10 seconds to transition to the next bar.
10 bars lined up in ascending weight
(Men 245lbs to 315lbs by 10lbs increments)
(Women 95lbs to 200lbs by 15lbs increments)

One bonus pound will be added for multiple successful lifts to those who make it to the final bar (315/200), and as completing as many reps as possible within the 50 second limit at that final bar.

Scoring: Best lift plus any bonus pounds.

EVENT 2

As Many Rounds as Possible in 12 Minutes of:

-5 Rack to Overhead 135/95
-10 Pull ups
-15 Walking Lunges

Scoring:  Most rounds completed, plus any partial rounds.

EVENT 3

- 800m run time trial (rain or shine!)

Scoring:  Best time for an 800m run.

FINAL SCORE

This will be a “point” based challenge. First place for each event receives one point, second place, two points, etc. In the event of a tie, each competitor will be awarded the same point, example:

Athlete 1: 1 point
Athlete 2: 2 points
Athlete 3: (tie) 3 points
Athlete 4: (tie) 3 points
Athlete 5: 5 points

Say athletes 3 and 4 both got 100lbs for their dead lift, each will receive 3 points on their score. Following up with athlete 5 receiving 5 points (it skips a point).

3 more days to register for the CrossFit Tri-Cities Bootcamp!

Bootcamp Begins Monday, September 6th!

Click Here to Register Today!

Mini-CrossFit Games Challenge Starts Today!

We will be running the 3 Events at the top of the hour at 9am, 10am and 11am.  Good luck to everyone!

In honor of the upcoming CrossFit Games (July 16-18, 2010 at the Home Depot Sports Complex in Carson, California), we are going to score the next challenge on a points system just like the CrossFit Games.

Buy-in for existing members:  $25

Buy-in for Alumni members: $200

Buy-in for Non-Members:  $295

The buy-in for Alumni & Non-Members includes:

• 2 added weeks of membership on top of our existing “Trial” membership, and your “Buy-in” for the challenge.
• Any non-member or Alumni who places first place in either Top Athlete, or Most Improved athlete categories will be refunded their full entry fee!

Prizes will be awarded to:

• Top Male and Top Female Athlete.
• Most Improved Male & Female Athletes.

EVENT 1

“Dead lift Ladder”
One Dead Lift every 50 seconds, 10 seconds to transition to the next bar.
8bars lined up in ascending weight
(Men 245lbs to 315lbs by 10lbs increments)
(Women 95lbs to 205lbs by 15lbs increments)

One bonus pound will be added for multiple successful lifts to those who make it to the final bar (315/200), and as completing as many reps as possible within the 50 second limit at that final bar.

Scoring: Best lift plus any bonus pounds.

EVENT 2

As Many Rounds as Possible in 12 Minutes of:

-5 Rack to Overhead 135/95
-10 Pull ups
-15 Walking Lunges

Scoring:  Most rounds completed, plus any partial rounds.

EVENT 3

- 800m run time trial (rain or shine!)

Scoring:  Best time for an 800m run.

Click HERE for more information on final scoring.