CrossFit Tri-Cities

STRENGTH/SKILL

Press:

5-3-1+

-Or set a new 1RM

CONDITIONING

7 Rounds:

-1 Minute DB Snatches 35/20

-1 Minute Renegade Rows 35/20

-Post total reps completed.

Compare to April 18, 2011

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Pre-Registration for all classes is now required!

Alright gang, the time has come for us to implement the use of our online software to manage the flow of the classes.  I know what you’re thinking, one more thing you need to log into every week just to plan ahead.  Here’s the deal, we’ve had some awesome attendance lately at our evening classes, I mean really awesome attendance with classes over our 15 person limit!  Our O-Lifting classes on Monday and Thursday have also reached their capacity as well.  In order for us to continue to be able to provide the best training environment that you all have grown to expect from us, we need to know who’s coming for each and every class (and have no more than 15 students in any class).

From this day forward we need EVERYONE to log-in to our Mind Body Software HERE. From this login screen, follow the instructions.  It’s super easy, and will allow most of you to book out the classes you’d like to attend weeks in advance.  Even if you’re not sure of your schedule 2-3 weeks from now, put your name in for the classes you’d like to attend.  You can always change it.  If a class is full, there is a waitlist.

If you do not register for your classes:

-We will not accept any additional students over our 15 student group training limit, or 8 student O-Lifting class limit.

-Those who have pre-registered will not lose their spot in class.

-Those who have not pre-registered, and who show up to a full class, your participation in that class will be on a first com- first serve (standby) basis.  If there is room for you under the limit, you may join the class!

-We will add/remove classes based upon what everyone needs!  (This includes possibly adding more O-lifting classes)

Thank you for everyone’s understanding on this!  As we grow, this is one of the things we must all work through together!  We are not going to sacrifice the quality of our program just to squeeze more people in a class.

STRENGTH/SKILL

Press:

3-3-3+

CONDITIONING

10-9-8-7-6-5-4-3-2-1 reps of:

-DB Snatch (each arm) Use 20%-25% of your BW

-Knees to Elbows

Compare to April 8, 2011

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

4th Annual “Murph for Miller” Update:

This Saturday concludes the 2011 LBFBPB Challenge, and kicks off our annual “Murph for Miller” event!  Make sure you sign up for a time slot for Saturday.  While we do plan to open up a few more morning start times, we need the existing ones to fill up first!  The afternoon slots are WIIIIIDE OPEN, so don’t be shy on signing up for one of those!

To Register online Click here.

Also, please plan on showing up at least 20 minutes early to your set start time.  We will be warming you up before hand, and kicking these heats off on schedule!

STRENGTH/SKILL

A:  Press:

3-3-3+

B:  Look Better, Feel Better, Perform Better Challenge:  Max Rep Back Squat final event.

CONDITIONING

9am Class: LBFBPB “First 15 Minutes of Murph” pre-make-up ONLY

All other Classes:

10 Rounds:

-40 Yard Sprint (Forwards)

-40 Yard Sprint (Backwards)

-20 Yard Bear Crawl

-1 t0 2 minutes of rest between rounds

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