Forging Elite Fitness

NEW WEBSITE!

2010-04-04T22:57:00.000-05:00

CHECK HERE FOR ALL UPDATES!

WWW.TRICITIESCROSSFIT.COM

Saturday

2010-04-02T23:29:00.002-05:00

9am Class only! Otherwise join us in Naperville for:

"Movement for Macey"
Join us at Crossfit Naperville on Saturday, April 3rd, to support the "Movement for Macey" fundraiser. If anyone is interested in carpooling, we will leave from Crossfit TriCites after the 9am class is over. We will run our regularly scheduled 9am class for members who can't make it to Naperville, the 10am intro class, the 11am class & the CFKids class will be canceled for the day. For more information on this event, please visit Crossfit Naperville and click on the "Macey" tab, or ask Curt for more details.

9am Workout

Team AMRAP:

-5 Back Squats 185/125
-10 Muscle Ups (or 40 Pullups)
-100m Farmer Walk

Friday

2010-04-01T22:27:00.003-05:00

9am Class only this Saturday AM!

Snatch:

1-1-1-1

Run:

-1 mile (4 minutes Rest)
-2x 800m (3 minutes Rest between 800's)
-4x 400m (2 minutes rest between 400's)

SPRING PALEO CHALLENGE!

Our Spring Paleo Challenge is coming up in less than 1 weeks! Below is the link to the blog that we will be maintaining throughout the challenge. The blog will update with links, resources, and the progress of the challenge to give everyone the tools that they need to succeed. Also, if you know anyone who is not a member, but would like to get started, now's the time! The Challenge finishes up just in time for summer! Non-Members are allowed to join us in our Paleo Challenge, just contact us for more info! Big prizes for the winners on this one!

Crossfit Tri-Cities: Spring Paleo Challenge Blog

"Movement for Macey"
Join us at Crossfit Naperville on Saturday, April 3rd, to support the "Movement for Macey" fundraiser. The event runs from 10am-3pm. If anyone is interested in carpooling, we will leave from Crossfit TriCites after the 9am class is over. We will run our regularly scheduled 9am class for members who can't make it to Naperville, the 10am intro class, the 11am class & the CFKids class will be canceled for the day. For more information on this event, please visit Crossfit Naperville and click on the "Macey" tab, or ask Curt for more details.

Thursday

2010-03-31T20:50:00.005-05:00

Back Squat:

3-3-3-3

150 Pushups for time.

*Everytime you stop and rest with your chest on the ground this constitutes a penalty. If a penalty is counted, you must immediately sprint 200m. Once the penalty is completed continue with the push ups.

*You can rest in a pike position (the top of a push up) but once you can not do push ups any longer and need to rest on the ground, a penalty is counted and a 200m sprint must be completed.

CrossFit Football

SPRING PALEO CHALLENGE!

Wednesday

2010-03-30T22:11:00.003-05:00

Great weekend of O-lifting and helping others learn over at Southeast CrossFit! Thanks to Ellen, Corey, and Chris for their hospitality!

Jerk (Behind the Neck):

1-1-1-1

AMRAP 15 Minutes:

-5 KB Swings 70/55
-10 Pullups
-15 Walking Lunges

SPRING PALEO CHALLENGE!

Tuesday

2010-03-29T20:55:00.006-05:00

SPRING PALEO CHALLENGE!

Our Spring Paleo Challenge is coming up in less than 2 weeks! Below is the link to the blog that we will be maintaining throughout the challenge. The blog will update with links, resources, and the progress of the challenge to give everyone the tools that they need to succeed. Also, if you know anyone who is not a member, but would like to get started, now's the time! The Challenge finishes up just in time for summer! Non-Members are allowed to join us in our Paleo Challenge, just contact us for more info! Big prizes for the winners on this one!

Crossfit Tri-Cities: Spring Paleo Challenge Blog

"Movement for Macey"
Join us at Crossfit Naperville on Saturday, April 3rd, to support the "Movement for Macey" fundraiser. The event runs from 10am-3pm. If anyone is interested in carpooling, we will leave from Crossfit TriCites after the 9am class is over. We will run our regularly scheduled 9am class for members who can't make it to Naperville, the 10am intro class, the 11am class & the CFKids class will be canceled for the day. For more information on this event, please visit Crossfit Naperville and click on the "Macey" tab, or ask Curt for more details.

3 Position Clean:

4 Sets @ 75%

"Roaming Bear"

3 Rounds:

Without letting go of the bar, or resting it on the ground complete 7 sets of the sequence.

-Power Clean
-Front Squat
-Push Press
-Back Squat
-Push Press

At the end of the 7th sequence, run 400m.

Monday

2010-03-28T22:44:00.002-05:00

SPRING PALEO CHALLENGE!

Our Spring Paleo Challenge is coming up in less than 2 weeks! Below is the link to the blog that we will be maintaining throughout the challenge. The blog will update with links, resources, and the progress of the challenge to give everyone the tools that they need to succeed. Also, if you know anyone who is not a member, but would like to get started, now's the time! The Challenge finishes up just in time for summer! Non-Members are allowed to join us in our Paleo Challenge, just contact us for more info! Big prizes for the winners on this one!

Crossfit Tri-Cities: Spring Paleo Challenge Blog

"Movement for Macey"
Join us at Crossfit Naperville on Saturday, April 3rd, to support the "Movement for Macey" fundraiser. The event runs from 10am-3pm. If anyone is interested in carpooling, we will leave from Crossfit TriCites after the 9am class is over. We will run our regularly scheduled 9am class for members who can't make it to Naperville, the 10am intro class, the 11am class & the CFKids class will be canceled for the day. For more information on this event, please visit Crossfit Naperville and click on the "Macey" tab, or ask Curt for more details.

3 Position Snatch:

4 Sets @ 75%

Dead-Man's Fran:

21-15-9 Reps:

-Front Squat to Overhead Press 95/65
-Dead-hang Pullups

Saturday

2010-03-26T23:06:00.009-05:00

SPRING PALEO CHALLENGE!

In teams of 2, complete the following alternating movements:
3 Rounds
-1 min KB Swings (#35/25)
-1 min double unders (4 singles)
1 minute of rest
3 Rounds
-1 min Wall Sit - # of seconds = reps
-1 min Box Jumps (24"/20")
1 minute of rest
3 rounds
-1 min situps
-1 min static plank - # of seconds = reps
1 minute rest
3 rounds
-1 min Walking Lunges
-1 min Push Press (#45/35)

Friday

2010-03-25T21:52:00.004-05:00

SPRING PALEO CHALLENGE!
Our Spring Paleo Challenge is coming up in less than 2 weeks! Below is the link to the blog that we will be maintaining throughout the challenge. The blog will update with links, resources, and the progress of the challenge to give everyone the tools that they need to succeed. Also, if you know anyone who is not a member, but would like to get started, now's the time! The Challenge finishes up just in time for summer! Non-Members are allowed to join us in our Paleo Challenge, just contact us for more info! Big prizes for the winners on this one!

CrossFit Tri-Cities: Spring Paleo Challenge Blog

Back Squat:

10-10-10-10

Three rounds for max reps of:
60 seconds of Chest-to-Bar Pull-Ups
30 seconds of Rest
60 seconds of 25m Shuttle Run (each length is 1 rep)
30 seconds of Rest
60 seconds of Push-Ups
60 seconds of Rest

Thursday

2010-03-24T20:17:00.003-05:00

SPRING PALEO CHALLENGE!

Snatch Pull:

5-5-5-5 100% of Snatch

5 Rounds
-10 Thrusters 65/45
-10 Sumo Deadlift High Pull 65/45
-400m Run

Wednesday

2010-03-23T22:07:00.002-05:00

Deadhang Pullups:

4x max Effort, 3 minutes of rest.

3 Rounds:

-12 Deadlifts 50% of ME
-24 KB Swings 55/35
-50 Situps

Tuesday

2010-03-22T22:10:00.002-05:00

CrossFit Kids!

Overhead Press:

7-7-7-7

3 Rounds:

-400m Run
-20 Dumbbell Snatch 35/25
-20 Wallball (unbroken) 20/14

Monday

2010-03-21T20:30:00.002-05:00

Front Squat:

2-2-2-2 90%

1-2-3-4-5-6-7-8-9-10

-Hang Power Snatch 65/45
-Overhead Squat 65/45
-Ring Dips

Paleo Challenge Starts Monday April 5th......
3rd Annual Murph for Miller: May 15th......

Saturday

2010-03-19T22:18:00.003-05:00

"Football Sunday"

This is a two to three man team workout. Each team will play two 12 minute halves with a 5 minute half time.

Scoring is as follows:

A touchdown is scored when a three man team completes 60 wall balls (M:20#/W:14#) and 60 Burpees. Only two team members can be working at one time, and you cannot have the two team members working on the same exercise. If you score a touchdown, the whole team must complete a 20 Pull-ups each for the extra point
A field goal is scored when the three man team completes 30 thrusters (M:75#/W:55#) and 60 box jumps (M:24"/W:20"). Only two team members can be working at one time, and you cannot have the two team members working on the same exercise.

Friday

2010-03-18T22:12:00.002-05:00

Olympic Lifting Total:

3 Attempts at each lift to reach a Max Effort.

-Snatch
-Clean and Jerk

Thursday

2010-03-18T00:10:00.002-05:00

Back Squat:

5-5-5-5

3 Rounds:

-800m Run
-30 KB Swings 70/55
-30 Pullups

Wednesday

2010-03-16T22:25:00.004-05:00

"DT" Challenge Winners!

Best athletes Male and Female (based on score of combined prelims and finals):

Tom
and
Johanna

Most Improved Athletes Male and Female (both had more than a 4 minute improvement on their times!):

Vlad
and
Tareyece

Congrats! And stay tuned for our upcoming Paleo Challenge!

Push Press:

5-5-5-5

3 Rounds:

-4 Handstand Pushups
-8 Clean and Jerk 135/95
-12 Burpees

South Texas Sectional WOD

Tuesday

2010-03-15T20:38:00.002-05:00

Deadlift:

5-5-5-5

"Nancy"

5 Rounds:
-400m Run
-15 Overhead Squats 95/65

Please call, email, or use the signup board by the front door to let us know if you're going to be coming in for our 9am classes. There is still going to be a 9am class as long as we know you're coming!

Monday

2010-03-14T21:50:00.003-05:00

Overhead Squat:

5-5-5-5

AMRAP 15 Minutes:

-3 Power Snatch 75%
-6 Clapping Pushups
-12 Knees to Elbows

Please call, email, or use the signup board by the front door to let us know if you're going to be coming in for our 9am classes. There is still going to be a 9am class as long as we know you're coming!

Saturday: DT Challenge Finals!

2010-03-12T21:06:00.002-06:00

9am and 11am DT Challenge Finals!
10am: Intro to CrossFit!

-Cash Prizes to be awarded after the final event on March 13th for:

-Top Male and Female Rx'd Scores.
-Most improved Male and Female Athlete.
-Scoring will be on a point system from overall times.

"DT"

Five rounds for time of:
Deadlift, 12 reps
Hang power clean, 9 reps
Push jerk, 6 reps

Will use the same load from your prelim time on the finals!!
Know your load upon arrival!

Here are the standings from the Prelims!

Men:

1. Tom M: 10:27 #125
2. Eric A: 10:47 #95
3. Jon G: 11:52 #135
4. Mike B: 12:10 #95
5. Mark ^2: 12:24 #135
6. Mark: 12:31 #145
7. Jeff K: 12:56 #120
8. Kevin: 13:57 #95
9. Donnie: 13:59 #115
10. Carl: 14:22 #110
11. Vlad: 15:41 #145
12. Paul M: 16:10 #120

Women:

1. Kristen C: 7:10 #75
2. Johanna: 7:56 #75
3. Erin: 8:25 #75
4. Christina: 9:52 #70
5. Shannon: 10:00 #60
6. Katie: 11:14 #75
7. Tareyece: 11:31 #65
8. Tara: 11:55 #80
9. Danielle: 13:40 #65
10. Nicki: 15:29 #55

Place in standings reflects the points received after the prelims. First place is one point, second place is two points, etc, etc.

Most improved athlete will be determined by overall time improvement after the final event.

If you have not yet paid for your buy-in definitely bring your 25 bucks in tomorrow to stay eligible for the cash prizes!

Friday

2010-03-11T20:25:00.003-06:00

The Serious Business of Sleep - Whole 9 Life

Snatch:

3-3-3-3 70%-75%

"Nicole"

AMRAP 20 Minutes:

-400m Run
-Max Rep Pullups

DT Challenge Finals are tomorrow morning! Get ready!

Thursday

2010-03-10T23:20:00.002-06:00

Back Squat:

3-3-3-3

21-15-9

-Power Clean 135/95
-Ring Dips

Wednesday

2010-03-09T20:45:00.005-06:00

Power Clean:

2-2-2-2 90%

21 Deadlifts 225/155
800m Run
15 Deadlifts
800m Run
9 Deadlifts
800m Run

DT Challengs Finals This Saturday!

Due to the winter down time, please call, email, or use the signup board by the front door to let us know if you're going to be coming in for our 9am classes. There is still going to be a 9am class as long as we know you're coming!

Tuesday

2010-03-08T20:44:00.003-06:00

Jerk:

1-1-1-1 90%

10-9-8-7-6-5-4-3-2-1
-Front Squat 115/75
1-2-3-4-5-6-7-8-9-10
-Burpees

Due to the winter down time, please call, email, or use the signup board by the front door to let us know if you're going to be coming in for our 9am classes. There is still going to be a 9am class as long as we know you're coming!

Monday

2010-03-07T23:50:00.003-06:00

Congrats to Nate, placing 3rd overall in the SC/NC Sectionals this past weekend! This locks him in for a spot at the Southeast Regionals in may. Keep up the good work!

Snatch Balance:

1-1-1-1

5 Rounds:

-30 Seconds Deadhang Pullups
-30 Seconds of Rest
-30 Seconds Walking lunge with plate 45/25
-30 Seconds of Rest
-30 Seconds Overhead Press 95/65
-30 Seconds of Rest

Saturday

2010-03-05T21:35:00.002-06:00

In Teams of 2 complete:

-100 Squat Thusters 95/65
-100 Pullups

-One team member can only be completing the reps while the other runs 400m.
-The person running the 400m must return before the team member completing the thrusters/pullups begins their run.
-Thrusters must be completed before moving on to Pullups.

Friday

2010-03-04T22:20:00.004-06:00

Overhead Press:

5-5-5-5

"Helen"

3 Rounds:

-400m Run
-21 Kettlebell Swings
-12 Pullups

Thursday

2010-03-03T21:21:00.005-06:00

Hang Power Snatch:

3-3-3-3

5 Rounds:

-5 Deadlifts 65%-80%
-10 Deadhang Pullups or chinups (add weight each round)
-3 Minutes of rest

Due to the winter down time, please call, email, or use the signup board by the front door to let us know if you're going to be coming in for our 9am classes. There is still going to be a 9am class as long as we know you're coming!

Wednesday

2010-03-02T20:29:00.002-06:00

"Fight Gone Bad!"

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)

The clock does not reset or stop between exercises. On call of "rotate", the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Due to the winter down time, please call, email, or use the signup board by the front door to let us know if you're going to be coming in for our 9am classes. There is still going to be a 9am class as long as we know you're coming!

Tuesday

2010-03-01T20:22:00.004-06:00

Bring your outdoor gear!

Hang Clean:

2-2-2-2 85%

5 Rounds:

-5 Thrusters 135/95
-200m Run

Anyone else getting cabin fever from the lack of running?
Also, due to the winter down time, please call, email, or use the signup board by the front door to let us know if you're going to be coming in for our 9am classes. There is still going to be a 9am class as long as we know you're coming!

Monday

2010-02-28T21:27:00.003-06:00

Back Squat:

1x20
-use #5 more than previous attempt!

On the minute for 15 minutes perform:
-3 Power Cleans @ 70%
-6 Ring Dips

-Every missed rep constitutes 3 Burpees to be performed after the 15 minutes!

Saturday

2010-02-26T21:33:00.003-06:00

Free Intro Workout at 10am! Swing on by and see what CrossFit is all about!

In Teams of 3 Complete:

3 Rounds:

-30 Squats
-30 Box Jumps 24/18
-5 Cycles of:
6 alternating overhead lunge steps 45/35
5 Overhead Squats 45/35

****Team may only rotate once the team member on the OH Lunge/squats completes their 5 cycles.

Thank to Kevin P. for today's workout suggestion!

Friday

2010-02-25T22:32:00.003-06:00

Snatch Pull:

5-5-5-5 85%

12-9-6-3

-Deadlift (75% of ME)
-Handstand Pushups

Thursday

2010-02-24T23:00:00.004-06:00

Clean and Jerk:

1-1-1-1-1-1-1 80%

-1 Minute rest between sets

5 Rounds of:

45 seconds of work, 15 seconds of rest:

-Row (cals)
-Chin-ups
-DB Snatch 40/25
-Sit-ups

Wednesday

2010-02-23T22:02:00.003-06:00

Don't Knock Naps, They Make You Smarter!

Jerk:

3-3-3-3 80%

75 Thrusters for time
-75/50

Tuesday

2010-02-22T20:25:00.005-06:00

Kevin, representin' in the Jungle. Follow his, and mark your progress on Beyond the Whiteboard!

Front Squat:

3-3-3-3

AMRAP 12 Minutes:

-5 Pullups
-10 Pushups
-15 KB Swings 55/35

Monday

2010-02-21T21:42:00.002-06:00

CrossFit Kids is in Session!

Power Snatch:

1-1-1-1

3 Rounds:

-6 Power Snatch @ 75% of today's best effort
-12 Med-Ball or Sand Bag GetUps
-50 Squats

Saturday

2010-02-19T20:49:00.005-06:00

In teams of 2, complete the following.
100 Wallballs (#20/14) + 50 Burpees
100 Pushups + 50 pullups
100 KB Swings (#55/35) + 50 Knees to Elbows
50 DB Cleans (#35/25) + 100 Double Unders

-Both team members can work at the same time, but both can't be working on the same movement.

Friday

2010-02-18T23:24:00.002-06:00

"Jackie"

-1000m row
-50 Thrusters #45
-30 Pullups

Thursday

2010-02-17T22:12:00.004-06:00

Who's the world renown figure skater?

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

You will have 15 MINUTES to complete only 3 max effort lifts for each movement!

Wednesday

2010-02-16T20:33:00.002-06:00

Power Clean:

3-3-3-3

AMRAP in 12 Mins:
10 Pushups
15m Walking Lunges
10 Squats
15m Broad Jump

Tuesday

2010-02-15T20:20:00.004-06:00

Awesome video.

Jerk:

1-1-1-1 90%

5 Rounds:

-1 Minute of Cleans 135/95
-1 Minute of Pullups
-1 Minute of Rest

Monday

2010-02-14T19:16:00.004-06:00

Muscle Snatch:

1-1-1-1

"JT"
21-15-9 reps:

-Handstand Pushups
-Ring Dips
-Pushups

Saturday

2010-02-12T23:32:00.004-06:00

Best of luck to Doug down at the CF Games Sectionals in St. Louis this weekend!!! You can follow his progress via the Sectional Website!!!

In teams of 2 Complete:

-Broad Jump 3000ft.
-Move #4000 from floor to overhead.
-Deadlift #10000.
-200 situps OR 100 Knees to Elbows
-Jump 1200 vertical feet (box jump)

Friday

2010-02-11T23:29:00.002-06:00

Snatch Deadlift:

5-5-5-5
-100-110% of ME Snatch

Snatch on the Minute:

Perform one snatch on the minute for 15 minutes.
-Use 90% of ME snatch.

Thursday

2010-02-10T22:21:00.001-06:00

Push Press:

2-2-2-2 90%

WOD 1: "THE AIR FORCE WOD"

For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap.

Wednesday

2010-02-09T20:42:00.004-06:00

Hang Clean:

3-3-3-3
-80%

21-18-15-12-9-6-3
-DB Snatch
3-6-9-12-15-18-21
-DB Walking Lunges

Tuesday

2010-02-08T22:23:00.002-06:00

Possible morning class cancellations due to the weather, check for updates!

3 Position Snatch:

-75% x 4 sets.

"Burping Grace"

30 rounds:

-1 Clean and Jerk 135/95
-1 Burpee

Monday

2010-02-07T22:26:00.002-06:00

Back Squat:

2-2-2-2 @ 90%

3 Rounds:

-20 Pullups
-30 Pushups
-40 Situps
-50 Squats
-2 Minutes Rest

*****4 Minute interval time cap on the pullups, pushups, situps, and squats. Not including the rest.

Saturday

2010-02-05T20:36:00.003-06:00

In teams to 2, complete the following
100 Box Jumps (24"/18")
90 Pushups
80 KB Swings (#55/35)
70 Pullups
60 Wall Balls (#20/14)
50 Ring Dips
40 Burpees
30 Walking Lunges
20 Knees to Elbows
10 Handstand Pushups

1 Person must be resting at all times

MOBILITY AND RECOVERY CLINIC TODAY
12:00 - 1:30pm
$10 for members, $20 for non-members

Friday

2010-02-04T20:51:00.004-06:00

Overhead Squat:

3-3-3-3

2k Row!

-Watch this video for more info on rowing mechanics!!!

MOBILITY AND RECOVERY CLINIC THIS SATURDAY!
12:00-1:30pm
$10 for members, $20 for non-members

Thursday

2010-02-03T20:27:00.004-06:00

Power Clean + 2 Jerks:

75% x 4 Sets

AMRAP 10 Minutes:
-5 Chin Ups
-7 Wallball

2 minutes rest, then:

AMRAP 10 Minutes:
-5 Burpees
-7 SDLHP 95/65

MOBILITY AND RECOVERY CLINIC THIS SATURDAY!
12:00-1:30pm
$10 for members, $20 for non-members

Wednesday

2010-02-02T20:32:00.004-06:00

The "Abdominal Time Waster"

The myths and facts about "abs"

Snatch Push Press:

4-4-4-4

3 Rounds:

-15 Thrusters 95/65 UNBROKEN
-15 Pullups UNBROKEN

MOBILITY AND RECOVERY CLINIC THIS SATURDAY!
12:00-1:30pm
$10 for members, $20 for non-members

Tuesday

2010-02-01T22:50:00.003-06:00

Snatch 75%:

2-2-2-2

5 Rounds:

-3 Power Cleans 185/125
-12 Med Ball Get-Ups

MOBILITY AND RECOVERY CLINIC THIS SATURDAY!
12:00-1:30pm
$10 for members, $20 for non-members

Monday

2010-02-01T01:30:00.009-06:00

Tara, Erin, Mark, Greg G, Greg Everett, and Eric

We're back from a somewhat spontaneous trip this past weekend to California, and the opportunity to train with Greg Everett over at Catalyst Athletics. A great experience for all of us who went! Thanks to Greg, Steve, and Aimee for taking care of us and providing some great feedback and coaching on our O-Lifts!

Now back to work!

Clean and Jerk:

Heavy Single

50-35-20

-Pushups
-Kettlebell Swings

Mobility and Recovery Clinic, Saturday February 6th!

2010-01-31T02:19:00.002-06:00

Do you want to:

-Improve Your Fran Time?

-Squat More?

-Improve Your Overhead Capacity?

-Remain Injury Proof?

-Understand and End Your Athletic Pain?

This is your start!

CrossFit Tri-Cities Mobility and Recovery Clinic.

Our Mobility and Recovery Clinic will show you how to use Self-Myofascial Release (Foam Rolling, Softball/Lacrosse Ball Trigger Point, etc.), Stretching, Icing, and even Nutrition to help improve your times and loads in the gym and stay pain free.

On Monday February 6 at 12pm (following the morning classes), CrossFit Movement and Mobility Certified Coaches Eric & Jon Gustafson will help get you on the path to pain free workouts (as pain free as CrossFit gets), better flexibility, and improved recovery during this 1.5 hour seminar.

$10 for members, $20 for non-members.

Contact:

Eric G:

gds60119@hotmail.com

Jon:

j_gustafson9@hotmail.com

Saturday

2010-01-29T23:09:00.003-06:00

In teams of 2, with only 1 person working at any given time complete:

-4 Minutes Deadlift #225/#155
-4 Minutes Handstand Pushups
-4 Minutes Thrusters #95/#65
-4 Minutes Pullups

Score by total combined reps per team.

Friday

2010-01-28T20:49:00.002-06:00

Clean Pull (80% of Clean)

5-5-5-5

2 minutes KB Swings
1 minute Rest
2 minutes Pushups
1 minute Rest
2 minutes Situps
1 minute Rest
2 minutes DB Snatch 45/30

***5 Burpee penalty for every time the dumbbell/kettlebell is dropped, and/or each time rest is taken during each of the 2 minute work bouts. Go all out!!!!!

Thursday

2010-01-27T20:50:00.001-06:00

Snatch Balance (65% of Snatch)
3-3-3-3

15-12-9
-DB Clean 35/25
-Burpee Pullups

Wednesday

2010-01-26T22:07:00.002-06:00

Jerk 65%:

3-3-3-3

3 Rounds:

-30 Overhead Walking Lunge 45/25
-15 Knees to elbows

Tuesday

2010-01-25T20:48:00.002-06:00

Power Clean + Clean 60%:

5 Sets

5 Rounds:

-9 Ring Dips
-12 Deadlifts 225/155
-15 Box Jumps 24/18

Monday

2010-01-24T21:51:00.003-06:00

Power Snatch + Snatch 60%:

5 Sets

7 Rounds:

-7 Overhead Squats 95/65
-7 C2B Pullups

Mobility and Recovery Clinic, Saturday February 6th!

2010-01-23T23:09:00.001-06:00

Do you want to:

-Improve Your Fran Time?

-Squat More?

-Improve Your Overhead Capacity?

-Remain Injury Proof?

-Understand and End Your Athletic Pain?

This is your start!

CrossFit Tri-Cities Mobility and Recovery Clinic.

$10 for members, $20 for non-members.

Contact:

Eric G:

gds60119@hotmail.com

Jon:

j_gustafson9@hotmail.com

Saturday

2010-01-23T01:57:00.006-06:00

315lb squat clean from nate schrader on Vimeo.

Congrats to Nate on his PR #315 Clean while on the road! He makes it look easy! Keep up the good work Brosif!

Team WOD!

In teams of 2 complete:

-150 Kettlebell Swings
-225 DB Push Press 35/20
-300 Situps

Movements must be completed in order, with only one teammate moving at one time.

Friday

2010-01-21T20:40:00.003-06:00

Would you rather be my client or my patient?
Great article on form vs. intensity

Power Clean:

1-1-1

AMRAP 15 Minutes:

-20 unbroken wallball
-8 unbroken Chinups

Thursday

2010-01-20T20:52:00.003-06:00

Back Squat:

1-1-1

3 Rounds:

-10 C2B Pullups
-10 Front Squats 165/110
-10 Burpees

Do you want to:

-Improve Your Fran Time?

-Squat More?

-Improve Your Overhead Capacity?

-Remain Injury Proof?

-Understand and End Your Athletic Pain?

This is your start!

CrossFit Tri-Cities Mobility and Recovery Clinic.

On Monday February 1 at 7pm, CrossFit Movement and Mobility Certified Coaches Eric & Jon Gustafson will help get you on the path to pain free workouts (as pain free as CrossFit gets), better flexibility, and improved recovery during this 1.5 hour seminar.

$10 for members, $20 for non-members.

Contact:

Eric G:

gds60119@hotmail.com

Jon:

j_gustafson9@hotmail.com

Wednesday

2010-01-19T22:07:00.003-06:00

Overhead Press:

1-1-1

3 Rounds:

21 KB Swings 70/55
15 Push Press 95/65

Tuesday

2010-01-18T22:07:00.003-06:00

“Can the current you kick the past you’s ass?” 6 months, 5 years, 10 years…

Deadlift:

1-1-1

With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.

The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout's formula for as long as possible.

Don't do more than 60 squats in any round.

Monday

2010-01-17T21:13:00.003-06:00

If you'd still like to participate in our DT Challenge, you can do so still for today's WOD!

Front Squat:

1-1-1

"Isabel"

-Snatch 30 Reps 135/95

Saturday: DT Challenge Prelims!

2010-01-15T22:06:00.003-06:00

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

"DT" Challenge Prelims!!!!

$25 buy-in for the 8 week challenge!

-Cash Prizes to be awarded after the final event on March 13th for:

-Top Male and Female Rx'd Scores.
-Most improved Male and Female Athlete.
-Scoring will be on a point system from overall times.

"DT"

Five rounds for time of:
Deadlift, 12 reps
Hang power clean, 9 reps
Push jerk, 6 reps

Will use 65% of your Max Effort Clean for this WOD!
Know your load upon arrival!

Friday

2010-01-14T20:45:00.005-06:00

Check out the world record drumming attempt (120+ hours) going on currently at Robb Wolf and Nicki Violetti's box, NorCal Strength and Conditioning! Awesome stuff!

Live feed of Lou Mars World Record, currently in progress!

6-10 Rounds:

-10 Overhead Squats
-90 Seconds Rest
-10 Chin-ups
-90 Seconds Rest

"No rest is to be taken at bottom or top of either movement, the goal is challenging sets for 1-5, tough for 6-8 and barely make-able for 9-10." OPT

-Increase loads each round for each attempt at both overhead squats and chin-ups. Scale as necessary.

"DT" Challenge Prelims this Saturday!!!!

$25 buy-in for the 8 week challenge!

-Cash Prizes to be awarded after the final event on March 13th for:

-Top Male and Female Rx'd Scores.
-Most improved Male and Female Athlete.

"DT"

Five rounds for time of:
Deadlift, 12 reps
Hang power clean, 9 reps
Push jerk, 6 reps

Will use 65% of your ME Clean for this WOD! Know your weight!

Thursday

2010-01-13T20:35:00.004-06:00

Happy Birthday Curt!

Back Squat:

3-3-3

5 Rounds:

-1 Minute Deadlifts 65% of ME
-1 Minute Burpees
-1 Minute Rest

"DT" Challenge Prelims this Saturday!!!!

$25 buy-in for the 8 week challenge!

-Cash Prizes to be awarded after the final event on March 13th for:

-Top Male and Female Rx'd Scores.
-Most improved Male and Female Athlete.

"DT"

Five rounds for time of:
Deadlift, 12 reps
Hang power clean, 9 reps
Push jerk, 6 reps

Will use 65% of your ME Clean for this WOD! Know your weight!

Post time to comments.

Wednesday

2010-01-12T20:33:00.003-06:00

Overhead Press:

3-3-3

AMRAP 15 Minutes:

-20 yard shuttle run
-12 Pushups
-12 DB Snatches 35/25

Tuesday

2010-01-11T20:28:00.003-06:00

Paleo works well in cities too:
The New Age Cavemen and the City

Deadlift:

3-3-3

"Bear Complex"

Without letting go of the bar, or resting it on the ground complete 7 sets of the sequence for 1 round. Do 5 rounds increasing the load per round:

-Power Clean
-Front Squat
-Push Press
-Back Squat
-Push Press

"DT" Challenge Prelims this Saturday!!!!

$25 buy-in for the 8 week challenge!

-Cash Prizes to be awarded after the final event on March 13th for:

-Top Male and Female Rx'd Scores.
-Most improved Male and Female Athlete.

"DT"

Five rounds for time of:
155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps

Post time to comments.

Monday

2010-01-10T22:17:00.002-06:00

Front Squat:

3-3-3

"Angie"

-100 Pullups
-100 Pushups
-100 Situps
-100 Squats

Saturday

2010-01-08T20:56:00.003-06:00

Find the errors in this deadlift.

3 Rounds:

-50 Wallball
-25 Pullups

Friday

2010-01-07T20:51:00.003-06:00

L-Sit or Deadhang Pullups:

3 x Max reps

"Annie"

50-40-30-20-10

-Double unders
-Situps

Thursday

2010-01-06T20:34:00.002-06:00

Sinan gets his #270 x 20 rep back squat.

For those of you who don't already know, this is Sinan's last week with us. He's heading back to school, and will be missed. Best of luck to him in his future adventures!

Back Squat:

5-5-5

5 Rounds:

-5 Thrusters 135/95
-10 Burpees

Wednesday

2010-01-05T20:51:00.001-06:00

Overhead Press:

5-5-5

21-15-9
-Power Clean 135/95
42-30-18
-Pushups

Tuesday

2010-01-04T20:16:00.006-06:00

Double @ 150 kilos?! Incredible!

Ladies Bootcamp Starts Tonight @ 7:30pm!!!!!

1 Spot Still Available!

Deadlift:

5-5-5

"Snatch on the Minute"

-Perform 1 Snatch on the minute for 15 minutes.
-If unable to receive the Snatch in the overhead squat, perform a Power Snatch.
-Use 90% of your 1RM Snatch.
-7 Burpee Penalty for: Missed reps and/or press outs!!!

Monday

2010-01-03T21:51:00.002-06:00

New Hours Starting Today!

Mon - Thursday
9:00 am - 10:00 am
11:00 am - 12:00 pm
5:30 pm - 6:30 pm
7:00 pm - 8:00 pm

Friday
9:00 am - 10:00 am
11:00 am - 12:00 pm
5:30 pm - 6:30 pm

Saturday
9:00 am - 10:00 am
11:00 am - 12:00 pm

Front Squat:

5-5-5

"Fran"

21-15-9

-Thruster 95/65
-Pullups

Saturday

2010-01-01T19:55:00.003-06:00

Power Clean + Clean:

5 sets @ 75% of ME Clean

30-20-10

-Wallball
-Situps
-Box Jumps

New Hours Starting January 1st:

Mon - Thursday
9:00 am - 10:00 am
11:00 am - 12:00 pm
5:30 pm - 6:30 pm
7:00 pm - 8:00 pm

Friday
9:00 am - 10:00 am
11:00 am - 12:00 pm
5:30 pm - 6:30 pm

Saturday
9:00 am - 10:00 am
11:00 am - 12:00 pm

Basically 5pm and 6pm will be consolidated to make room for our new CF Kids program at 6:30. More info to follow on the CF Kids program shortly....

2 Spots left for our Ladies Boot Camp!!
Begins January 5th!
Contact Tara to register Now!

Phone: 773-209-3600
Email: tara.maric@gmail.com

Thursday: New Year's Eve

2009-12-30T22:49:00.002-06:00

Beware the Lure of the Sexy Met-Con

9am and 11am Classes Only! No Evening Classes.
Have a safe New Years!

Snatch Deadlift:

5-5-5 100%-110%

On the minute for 20 minutes perform:

-5 Pullups
-10 Pushups
-15 Squats

****If falling behind, scale the reps of the movement(s) causing the slow down!!!

2 Spots left for our Ladies Boot Camp!!
Begins January 5th!
Contact Tara to register Now!

Phone: 773-209-3600
Email: tara.maric@gmail.com

Wednesday

2009-12-29T20:33:00.002-06:00

Push Press:

1-1-1-1-1

21-15-9

-Right Arm DB Snatch 45/30
-Left Arm DB Snatch 45/30
-Pullups

3 Spots left for our Ladies Boot Camp!!
Begins January 5th!
Contact Tara to register Now!

Phone: 773-209-3600
Email: tara.maric@gmail.com

Tuesday

2009-12-28T20:16:00.003-06:00

Back Squat:

1x20

Power Clean and Jerk:

-Perform 2 reps on the minute for 15 minutes.
-Use 90% of 1RM Power Clean.
-Perform 5 burpees for every missed clean or pressed out jerk.

3 Spots left for our Ladies Boot Camp!!
Begins January 5th!
Contact Tara to register Now!

Phone: 773-209-3600
Email: tara.maric@gmail.com

Monday

2009-12-27T22:19:00.003-06:00

Snatch Balance:

-Heavy Single
-80% 2-2

5 Rounds:

-30 Seconds Deadhang Pullups
-30 Seconds of Rest
-30 Seconds Walking lunge with plate 45/25
-30 Seconds of Rest
-30 Seconds Overhead Press 95/65
-30 Seconds of Rest

Saturday

2009-12-25T21:44:00.003-06:00

Jack's message to Santa.

3 Rounds:

9 Overhead Squats (80% of 3RM)
12 Burpees
15 Kettlebell Swings 70/55

Programming courtesy of Tareyece ;)

3 Spots left for our Ladies Boot Camp!!
Begins January 5th!
Contact Tara to register Now!

Phone: 773-209-3600
Email: tara.maric@gmail.com

Christmas Eve

2009-12-23T20:03:00.005-06:00

9am, 10am, and 11am Classes only!
Closed Christmas Day!

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.....
Merry Christmas!!!

3 Spots left for our Ladies Boot Camp!!
Begins January 5th!
Contact Tara to register Now!

Phone: 773-209-3600
Email: tara.maric@gmail.com

Wednesday

2009-12-22T22:04:00.002-06:00

Deadlift:

2-2-1-1-1

7 Rounds:

-7 Sumo Deadlift High Pull 95/65
-7 Ring Dips

3 Spots left for our Ladies Boot Camp!!
Begins January 5th!
Contact Tara to register Now!

Phone: 773-209-3600
Email: tara.maric@gmail.com

Tuesday

2009-12-21T19:30:00.003-06:00

What is Strength?
CrossFit One World

Overhead Squat:

3-3-3

3 Rounds:

-15 Push Press 95/65
-20 Pullups
-50 Squats

3 Spots left for our Ladies Boot Camp!!
Begins January 5th!
Contact Tara to register Now!

Phone: 773-209-3600
Email: tara.maric@gmail.com

Monday

2009-12-20T17:40:00.003-06:00

CrossFit Boot Camp

*** * LADIES ONLY * ***

Kick-Start your fitness without breaking your budget

Join us for a motivating and exhilarating training program
that will challenge your fitness, flexibility and strength in a
unique environment of camaraderie and achievement.

Our encouraging and lively environment will inspire you to achieve more than you can imagine. We do not compete against each other ... we only compete against ourselves and of course, the clock! Grab a couple girlfriends and sign up!

Learn key, practical skills and techniques that will serve you every day.
Explore the wonderful world of weight lifting ... our ladies LOVE it and they DO NOT bulk up! They just look lean and lovely. Come see for yourself!
Learn to use proper form and a progressive approach to getting that first full push-up and pull-up. Yes ... a PULL-UP! Most of our ladies thought they could never do it .... now most of them have and they remember the exact date and time it happened!
Build your stamina and endurance through simple yet intense movements. You do not have to work out for hours a day to be in the best shape of your life. One hour, 3 times per week will do it!

The details are:

FREE CrossFit introduction and overview on Saturday, January 2, 2010. Visit us if you have any questions or want more information.
Meet for one hour, 3 times per week over 4 weeks on Tuesday & Thursday at 7:30 pm and Saturday at 9:00 am.
1st CrossFit Boot Camp class begins Tuesday, January 5th at 7:30 pm and final class is Saturday, January 30th.
Class size is limited to 10 women to provide the environment of personal training style instruction in a small group setting.
Full payment of $165 is required to hold your class reservation.

Feel and see the change at the end of our 4 weeks together. If you are encouraged by your results, we invite you to join our community in the CrossFit Tri-Cities group classes or continue independently. There is no hard sell at our gym ... just hard work and personal achievement!

Don't do this for how you will look today (although it is a nice perk!)
.... do it for how you will feel tomorrow.
There is nothing more exhilarating than being healthy, fit and strong!

To join the class or obtain more information, call or email:

Phone: 773-209-3600
Email: tara.maric@gmail.com

Jerk:

3-3-3

AMRAP 15 Minutes:

-Power Clean 185/125
-Pushups

No defined order, no defined rep scheme, alternate movements as needed to complete as many reps as possible within 15 minutes.

Saturday

2009-12-19T00:32:00.002-06:00

In Teams of 2 Complete:

3 Rounds:

-Back Squat 2000lbs (get rep count by dividing total load by load used)
-50 Pullups
-Row 1000m

Each round may be completed in any desired order.
Only one teammate may be performing work.
Resting teammate must rest in a plank.

Friday

2009-12-17T22:04:00.003-06:00

HOW TO WORK OUT FROM HOME
by lastpictures

Enjoy!

I'm sure you guys have noticed the new additions to our coaching staff over the past month. If not, please welcome Jon and Eric! They bring a wealth of expertise and motivation to our community and are there to help everyone out! Make sure you ask Jon about where he gets his bandannas.

Olympic Lifting Total:

3 Attempts at each lift to reach a Max Effort.

-Snatch
-Clean and Jerk

Thursday

2009-12-16T20:46:00.002-06:00

Can anyone find what is wrong with this article:
5 Foods you should never ditch when you diet - Healthy Living on Shine

Here's a hint, keep all these things in your nutritional foundation if you don't want improvement.
Unfreakingbelievable.

Thruster:

3-3-3

Three rounds for max reps of:

30 seconds – Thrusters (135/95 lb. or 80-85% of 3-RM)
30 seconds of rest
30 seconds – Burpees
30 seconds of rest
30 seconds – Hang Power Cleans (135/95 lb.)
30 seconds of rest
30 seconds – Pull-Ups
Rest one minute

From CrossFit Invictus

Wednesday

2009-12-15T22:09:00.002-06:00

Clean Deadlift:

5-5-5-5-5
-100-110% of ME Clean
-Work bar positions, SLOWLY!

"Baseline"

-500m row
-40 Squats
-30 Situps
-20 pushups
-10 Pullups

Tuesday

2009-12-14T21:12:00.004-06:00

Snatch:

2-2-2

"Diane"

21-15-9

-Deadlift 225/135
-Handstand Pushups

LADIES ONLY BOOTCAMP!!!
Starts January 5th!
Limited Spots available!

Monday

2009-12-13T22:08:00.003-06:00

Who's still full from the holiday party???
Great turnout! Glad everyone could make it, and had a great time!!!

Back Squat:

1x20

10 Rounds:

-20 Yard Shuttle
-10 Pushups

Mini-CrossFit Games Finals!!!!!

2009-12-11T20:55:00.003-06:00

-Mini-CrossFit Games 8 Week Challenge Finals!
Don't forget about the Holiday party at Texas De Brazil tonight!!!
NO 10am free workout today, will resume 10am free workouts next week.

Event 1:

-Max effort load: "floor to locked out overhead"....(15 minute time cap)

-Load must reach full lockout, and lifter must be in control of the load during the lockout!

5 minutes rest, then.....

Event 2:

Complete 10 rounds of "Cindy" as quickly as possible....(15 minute time cap)

-1 Round of "Cindy" is:

-5 Pullups
-10 Pushups
-15 Squats

-This event will be time based.

5 minutes Rest, then......

Event 3:

-1000m Row

-This event will be time based.

This will be a "point" based challenge. First place for each event receives one point, second place, two points, etc. In the event of a tie, each competitor will be awarded the same point, example:

Athlete 1: 1 point
Athlete 2: 2 points
Athlete 3: (tie) 3 points
Athlete 4: (tie) 3 points
Athlete 5: 5 points

Say athletes 3 and 4 both got 100lbs from floor to overhead, each will receive 3 points on their score. Following up with athlete 5 receiving 5 points (it skips a point).

-This is a CUMULATIVE total between both the preliminary and final event 8 weeks later. The better you score now, the better your score will be in December 12th!

Prelim Standings:

Standings are in order from lowest score/top place:

Event 1 Event 2 Event 3
"Load" "Cindy" "Row"

Men:

1. Eric G. (10) #240 (1) 7:55 (7) 3:29 (2)

1. Greg G. (10) #215 (5) 7:25 (4) 3:21 (1)
3. Doug B. (13) #235 (2) 6:38 (1) 3:44 (10)
4. Mark (15) #225 (4) 7:41 (6) 3:37 (5)
5. Jon G. (18) #190 (10) 7:35 (5) 3:34 (3)
5. Danny B (17) #235 (2) 9:18 (11) 3:36 (4)
7. Dan M. (19) #195 (9) 7:17 (3) 3:40 (7)
8. Curt (24) #215 (5) 9:46 (12) 3:40 (7)
9. Dave H. (28) #175 (11) 6:49 (2) 3:56 (15)
10. Kelly M. (30) #175 (11) 12:04 (13) 3:38 (6)
11. Mark Squared (32) #205 (7) 9:04 (9) 3:59 (16)
12. John B. (34) #205 (7) 12:04 (scaled)(15) 3:51 (12)
12. Carl H. (34) #155 (15) 8:28 (8) 3:47 (11)

14. Jeff K. (35) #175 (11) 9:15 (10) 3:55 (14)

15. Paul M. (37) #165 (14) 12:43 (14) 3:42 (9)

16. Eric A. (45) #135 (16) 15:00 (scaled)(16) 3:54 (13)

Women:

1. Erin D. (7) #95 (4) 11:11 (1) 4:22 (2)
2. Christina H. (9) #105 (3) 11:59 (2) 4:40 (4)
3. Tara M. (10) #115 (2) 15:00 (scaled)(7) 4:17 (1)
4. Tareyece (12) #135 (1) 13:50 (scaled)(6) 4:48 (5)
5. Megan D. (13) #85 (6) 9:56 (scaled)(4) 4:23 (3)
6. Jodi L. (15) #95 (4) 11:01 (scaled)(5) 4:50 (6)
7. Danielle M. (16) #85 (6) 15:00 (3) 4:54 (7)

Friday

2009-12-10T20:44:00.002-06:00

Front Squat:

2-2-2

5 Rounds:

-20 Situps
-15 KB Swings 55/35
-10 Knees to Elbows

Thursday

2009-12-09T20:21:00.003-06:00

Danny B. "Lumberjack 20"

Muscle Snatch:

2-2-1-1-1

AMRAP 15 Minutes:

-20 Double Unders or 10 Box Jumps 24/18
-7 Pullups