CrossFit Tri-Cities

TEAM WOD

In teams of 2 with 1 person working at a time:

Row 2000m
Deadlift #9000/7000
Box Jump 200ft/150ft
Ground to Overhead #7500/5000
Ring Dip 100/80
MB Getup #2000/1400
Farmer Walk 800yds

Complete in any order and split the work however you like.

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



FIRST A FEW ANNOUNCEMENTS…

1. Don’t forget the big move starting on Sunday and finishing Monday or Tuesday.  Stay tuned to the website and Facebook for updates.  We will be located at 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 hope you can help us this weekend so we can get up and running sooner!
2. The Holiday Party is tomorrow night…get ready to get your party on!  Dinner is at 8pm and if you’re taking the bus it LEAVES at 6:30, so be at the gym a little early!
3. If you are participating in the toy drive the TOYS ARE DUE SATURDAY DEC 17…please make sure you’ve dropped them off by 12pm!

NOW FOR THE FUN!

Check out Gymidiots.com …if you can’t find something to laugh at here, there may be something wrong with you!  Happy Friday!  Enjoy!

Strength/Skill

Yep, it's a piece of drywall...

Do you know Drywall?

So one of my favorite parts of Fridays is the weekly post on Drywall CrossFit’s Blog…

Forging Elite Sarcasm

I love sarcasm, and I love CrossFit, so when someone combines the two it’s a winner to me!

If you’re new to CrossFit, you may not fully appreciate the parody of itself that it’s become.  Don’t get me wrong, I still love CrossFit for all that it is, but the current Reebok sponsored iteration of CrossFit is a long way from a few crazy people doing Thrusters and Pullups in garage and posting about it to the underworld of CrossFit.com.

I could go on a long winded post about how affiliates used to be here to be the anti-gym and how those of us that have been doing and coaching CrossFit since the earlier days did so to be different and help people instead of turn a huge profit, but I won’t.  Those of us that are here for the right reasons still know it.

Instead, check out Drywall’s blog, read some posts, laugh a little and don’t forget that just because we are working hard in the gym and preaching “paleo” lives…in the end it’s still just exercise.

Happy Friday!

-Coach Eric

Strength/TEST

Gymnastic Skill (Handstand) Retest MAKEUP

or

Ring Dip 8-8-6-4-2-2

• Either add weight or decrease assistance each round

or if you’re sore or feeling tired…

Extended Foam Rolling and MWOD work for 20 minutes

Conditioning/TEST

Workout B (Cindy) Retest MAKEUP

or

3 x 500m Row

• Rest 4 minutes between efforts
• Goal is consistency at high intensity (90%+ Effort)…
• Or again, if you’re sore and tired, Goal is just to move and breathe a little.

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