CrossFit Tri-Cities

NEW BEGINNINGS!

Today marks the beginning of a new era for CrossFit TriCities.  We are excited to open our doors at our new gym.  It’s not perfect and will take a few weeks to settle into just like any move, but it will be well worth it.  There are still a few finishing touches to be completed, but we are almost there.  Thank you all for your help and your patience!  Welcome home!

…So the idea of a new beginning brings me to one of my favorite ideas, the idea that each new day is a new beginning.  People all too often look for milestone events like new years or a birthday or even the start of a week to make positive change.  Each day is a chance to start fresh.  You can be better or worse than the day before, the choice is yours.  If yesterday didn’t go well in the gym, step it up today.  If you ate some things you shouldn’t have yesterday, today is the opportunity to eat well and do what you know you should.  If your day at work or at home sucked, leave it all in the past and do your best to start over today.  You can apply it to anything and sometimes it is easier said than done, but it’s at least worth a fighting shot.  Positive thought goes a long way, it can mean anything from a Clean and Jerk PR to simply a good day at work…either way it’s a win.  Start each day fresh…hop up out the bed and turn your swag on!

See you all at the new box!

-Coach Eric

Strength/Skill

2 Squat Cleans on the Minute for 10 Minutes:

• Add weight each minute if possible

Conditioning

AMRAP in 8 Mins:

• 6 DB Thrusters
• 10 DB Bent Over Rows
• Use same DBs for both and go heavy!

Auxiliary Work

Hollow Rock Skill Work

• Try to accumulate 2 minutes total

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

Congrats to Carl who summited Mt. Rainier last week! No small accomplishment by any standard! 14,411 feet up! Nice work!

WHOLE 9 is Returning to CrossFit Tri-Cities!

For those of you who couldn’t attend our hosting of the Whole 9 Foundation’s of Nutrition Seminar back in January, you will have another opportunity to attend this September!  On September 10th Melissa and Dallas will be returning for their second presentation with us this year!  If you’re looking to gain a better grasp of how much nutrition weighs in on your success, and more importantly WHY, you need to sign up!  The material is presented in such a way that everyone can understand!

When: September 10, 2011 (9am to 5pm)

How Much: $100 for an 8 hour presentation on everything you need to know!  By the way, this is a steal.

Still not sure? The next time you’re in ask Andrea Williams, Ryan Debora, or Suzanne Hensley how this one day seminar changed everything about how they look, feel, and perform.  Or just click here for more info and to register.

Hope to see you all there!!!

MOBILITY/RECOVERY

4 Rounds:

-5x “Passive to Active” shoulder stretch

-3 Deadhang Pull-ups

-5x Inchworm

-3x PNF Hamstring Stretch

STRENGTH/CONDITIONING

A:  5 Rounds:

-2 Hang Power Snatch (increase load each round)

-Hip Mobility Drill

B:  5 Rounds:

-2 Hang Clean + Push Press (increase load each round)

-3 Squat to Stand

-10 Pushups + Reach

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

11am class will be meeting at Johnson’s Mound in Elburn!  Be sure to:

-Drink plenty of water tonight.

-Bring plenty of water tomorrow.

-Get in the habit of consuming a pre-workout snack (Protein + Fat)

-Bring your post workout snack (Protein + Carb)

-We will be doing hill work for about an hour tomorrow.

Eric, Paul, Shannon, Zach, Clare, and Melissa at this weekend's Warrior Dash! (Photo Courtesy of Melissa!)

LBFBPB Challenge:  Almost there…..We’re waiting on the evaluation of our Before/After Photos!

After reading the 6 week write-ups from this year’s LBFBPB Challenge, we want to commend everyone’s efforts in their accomplishments over the past 6 weeks.  While reading these, we were amazed at the scope of goals, achievements, positive side-effects, and the amount of effort put into each write-up.  While we wait for the Before/After photos to be evaluated by the “3rd party”, we want it to be known that we still don’t know who is going to win this thing until we get the photo evaluations back!  The majority of you turned in all of your food journals, did your 6 week write-up, kicked ass on the final events, and showed some amazing before/after photo transformations.  The total points for the top males and females so far, with everything added up, are literally within 10-15 points of each other!!!!  So the before and after photos will determine our winners, we’re certain of it!   We know, the suspense is probably killing you, but we will reveal a top male and female winner here shortly……

STRENGTH/SKILL

Clean + Push Press:

2-2-2-2-2

CONDITIONING

AMRAP 10 Minutes:

-Acending Pyramid (1 rep of each the first round, two reps the second round, and so on)

-Box Jumps

-Air Squats

-Pushups

Olympic Weightlifting Class Tonight at 6pm!

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