CrossFit Tri-Cities

STRENGTH/SKILL

Power Clean

1-1-1-1-1

CONDITIONING

5 Rounds:

AMRAP 3 Minutes:

-3 Power Cleans (80% of today’s best effort)

-6 Pushups

-9 Squats

Rest 1 minute between rounds

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Good luck to everyone participating at CrossFit Carbon today!

SATURDAY (September 17th) SCHEDULE:

9am:  Group Training

• This will be our only group training class today.
• Doors will open at 8:30, and you will be responsible for your own warm-up.
• Workout of the day will be “Fight Gone Bad”.
• “Fight Gone Bad” will be done in 3 heats of up to 9 participants (9am, 9:20am, and 9:40am).
• We will assign a scaling option to you if you are unsure of what to use.
• If you’re waiting to do the workout (or recovering), please help us count reps for those participating!
• Have fun, and the rest of us will be heading up to CrossFit Carbon at 10am to knock this out up there!

10am:  Bootcamp (as scheduled)

10am:  Free Intro to CrossFit (CANCELLED)

11am:  Group Training (CANCELLED)

CONDITIONING (9am Only)

“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

SATURDAY (September 17th) SCHEDULE:

9am:  Group Training

• This will be our only group training class today.
• Doors will open at 8:30, and you will be responsible for your own warm-up.
• Workout of the day will be “Fight Gone Bad”.
• “Fight Gone Bad” will be done in 3 heats of up to 9 participants (9am, 9:20am, and 9:40am).
• We will assign a scaling option to you if you are unsure of what to use.
• If you’re waiting to do the workout (or recovering), please help us count reps for those participating!
• Have fun, and the rest of us will be heading up to CrossFit Carbon at 10am to knock this out up there!

10am:  Bootcamp (as scheduled)

10am:  Free Intro to CrossFit (CANCELLED)

11am:  Group Training (CANCELLED)

MOBILITY/RECOVERY

We will knock out an extended mobility/recovery session today in preparation for tomorrow’s “Fight Gone Bad 6″!

CONDITIONING

Diagnostic 1 Round of “Fight Gone Bad”

-1 Minute Wallball (reps)

-1 Minute Sumo Dead Lift High Pull (reps)

-1 Minute Box Jumps (reps)

-1 Minute Push Press (reps)

-1 Minute Row (cals)

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