CrossFit Tri-Cities

All Classes are cancelled tomorrow, Saturday September 10th, while we host the Whole9 Foundations of Nutrition workshop.

If you haven’t signed up for that yet, be sure to do so!

• Click Here for more info

Also, Fight Gone Bad 6 is only one week away!  If you haven’t registered already for a time to participate, please do so here on the CrossFit Carbon website!  Only 22 spots remaining!

Fight Gone Bad Friday

In teams of 2-3 complete:

Team Task Priority FGB

5 Rounds:

-30 Partner Wallballs

-30 Sumo Deadlift High Pull

-30 Box Jumps

-30 Push Press

-30 Cal Row/burpees

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

Free Intro to CrossFit tomorrow (Saturday) at 10am!

31 Heroes workout tomorrow (Saturday) at 9 and 11am classes.

STRENGTH/SKILL

FGB Movement Review

CONDITIONING

A: Perform 30 seconds of work, and 30 seconds of rest, for 3 rounds at each station (30:30 x 3) at each station.  Complete all 3 rounds of one movement before moving onto the next:

-Wallball

-Sumo Deadlift High Pull

-Box Jump

-Pushpress

-Row/Run/Burpees

• Scale up movements based upon your existing skill level.
• Row (cals), Run (25m shuttle), or knock out burpees for the last segment!

3 to 5 MINUTE REST Then….

B: Perform all reps from part A, in order, for time.

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

Free Intro to CrossFit tomorrow (Saturday) at 10am!

Fight Gone Bad Friday:

Another day to prepare you guys for Fight Gone Bad 6 on September 17th!  Remember to register for your spot at CrossFit Carbon, and to start up a fundraising page to help this awesome cause/event!  Let us know if you have any questions!  It’s going to be another great event this year!

CrossFit Tri-Cities Fundraising Page

CrossFit Carbon Registration page (pick a time slot to do the workout)

SKILL

FGB Movement Review

CONDITIONING

“Tabata Fight Gone Bad”

Complete 8 intervals of 20 seconds of work 10 seconds of rest per movement before moving onto the next.  Perform 8 consecutive intervals of each of the following exercises:

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)

• There is no additional rest between exercises.
• Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals.
• The score is the total of the scores from the five stations.

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