CrossFit Tri-Cities

GOAL SETTING…

Everyone should start thinking of their goals for 2012.  We will have an in depth write up tomorrow on goal setting, but for today’s homework just think about what you want to accomplish this year…fitness and otherwise.

Strength

1 Manually Resisted Pullup + 2 Strict Pullups

3 cycles x 3 sets

• Cycles are done back to back to back
• Rest 2-3 Mins between sets

Conditioning

4 Rounds:

• 21 Walking Lunges
• 15 Hanging Leg Raises (Thighs must break parallel with ground)
• 9 Deadlifts (50-55% of 1RM)…Must open hands after each deadlift.

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Merry Christmas!

It’s that time again, time for the 12 Days of Christmas…CFTC Style!  Have fun with this WOD, it requires a lot of a equipment and it’s a fun one.  Get after it and then enjoy the holiday!

Conditioning

“12 Days of Christmas CFTC Style”

• 1 Burpee
• 2 Handstand Pushups
• 3 Deadlifts 225/155
• 4 Box Jumps 24/18
• 5 Thrusters 95/65
• 6 KB Swings 70/55
• 7 Pushups
• 8 Pullups
• 9 Clean and Jerks 95/65
• 10 Walking Lunges
• 11 Wall-balls 20/14
• 12 Power Snatches 95/65

Perform the workout just as the “12 Days of Christmas” song is sung and refrained. 1 burpee, then 2 Handstand Pushups and 1 Burpee, then 3 Deadlifts 2 handstand pushups 1 burpee, etc…..

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

Then...

Now...

THE END OF AN ERA…

Well here it is, the last time we will get to say 3, 2, 1, GO! at 1500 Foundry Street.  We opened the doors to our second location on Monday December 1, 2008 (Check out the old blog).  We end our run here a little over 3 years later.  It has been our home away from home.  We have seen some awesome events, some big PRs and many physical and mental barriers overcome.  We will miss this place, but now it is time to look ahead rather than back.  Always be better today than yesterday.

Don’t forget we are starting the move tomorrow (Sunday) at 10:00AM.  We will be CLOSED on Monday and may or may not be open at the new location on Tuesday.  Either way, we’ll be up and running on Wednesday for sure.  Stay tuned to the website and Facebook for updates.  The new address: 761 North 17th Street, Unit 29. (turn onto 17th from Dean Street, take second left and continue into parking lot (through stop sign), we are to the right in Unit 29).

We are going to finish our time at 1500 Foundry the same way we started it…

Conditioning

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Score is total reps from all 32 intervals.

If you want to make this into a TEAM workout then team up with another person and alternate intervals, one person working at a time. Otherwise attack it yourself and try to set a PR!

Due to popular demand, we are bringing back the 11am Saturday class.  Don’t forget to have your friends and family come in at 10am for the Free Intro!

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