CrossFit Tri-Cities

Free Intro to CrossFit today at 10am!

TEAM WORKOUT

In Teams of two perform as many rounds as possible in 20 minutes of:

-5 Pull-Ups
-10 Broad Jumps (6′/5′)
-20 Kettlebell Swings

While one team mate works for a max number of rounds, the other must complete a 200 meter run.  Upon returning from the 200 meter run, they will pick up where their partner left off to knock out as many rounds as possible, while their team mate runs.

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FRIDAY FUN!

Don’t forget! We will be having a make up for anyone who missed the CrossFit Total tomorrow at 9am.

STRENGTH

Weighted Pull Up 3-3-3-3-3

• Try to increase weight (or if scaled, try to decrease assistance) each set
• Rest 2-3 mins between sets

or

Make Up your 3RM Front Squat or Max Effort Broad Jump

CONDITIONING

3 x 25 Unbroken American Kettlebell Swings (M:55/W:35)

• 1 Minute Rest between sets

or

Make Up your CF Open or Sprint WOD

DON’T FORGET ABOUT OUR FREE INTRO TO CROSSFIT CLASS TOMORROW AT 10AM!!!

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

HAPPY NEW YEAR!!!!

So we made it another year!  If your resolution for 2012 is to be awesome then you’re in the right place!

I know we talk a lot about each day being a chance to start fresh, but what better way than to start on a Monday in a new year?!  Look in the gym this week for 2012 goal sheets.  Think about what is important to you for the next 12 months and start working toward it.  This is your time to shine.

A few very important announcements:

1. We will only be open for morning classes today (9AMClass, 10AM Bootcamp and 11AM Advanced Training) for the end of the holiday weekend, NO PM CLASSES TODAY! (Normal schedule the rest of the week).
   
2. We will be doing the CrossFit Total Wednesday and again on Thursday as a makeup day.  This is your opportunity to establish a new 1RM for the Back Squat, Overhead Press and Deadlift.  This will give us a good base for our strength numbers and should get everything back in line for out 5×5, 5×3, 3×5+ and 3×3+ days.  Percentages should be reset based on your results this week. PLEASE PLEASE PLEASE make it into the gym on Wednesday o Thursday to perform this important workout.
3. I know it hasn’t snowed much this winter, but don’t forget to wear non-workout shoes into the gym and have a separate pair of shoes to work out in.  This helps keep the gym clean and dry!

STRENGTH/SKILL

Power Clean 3-3-3-3-3

• Work to a heavy 3RM for the day.  These do not have to be touch and go reps, you may reset between reps.

CONDITIONING

On the Minute for 12 Minutes:

• 1 Power Clean (use weight from today’s 3RM)
• 5 Chest to Bar Pullups (It unable to perform RX chest to bar pullups try to use a more difficult scaling option than normal)

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