Wednesday

"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

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!

Thursday

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

Thursday

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.

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 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

or

Jon:

j_gustafson9@hotmail.com

Thursday

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

Saturday

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

Thursday

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

Thursday

Name the sexy beast?

Handstand Progressions:

Wall/Parallettes/Walk

7 Rounds:

7 SDLHP 95/65
7 Burpees

Friday

9am 10am and 11am classes only!!!!

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

Thursday

8 Intervals:

-Row 250m
-Rest 2 minutes

5 Rounds:

-5 Burpees
-10 Wallball

Monday

Nice beard Dave!

Join us, and use, Beyond the Whiteboard to log and track your progress! It's an awesome tool!

Back Squat:

1x20

-add #5 to your last attempt.

5 Rounds:

-5 Deadlifts
-10 Burpees

Fight Gone Bad IV is coming up in less than 1 week! Don't forget to register and donate!
Fight Gone Bad 4 website

Saturday

Danny B and Larry finishing up their "test" with Turkish Get-Ups. Sorry about the picture quality!

"Burping Grace"

30 Rounds:

-1 Clean and Jerk #135/95
-1 Burpee

Tuesday

Back Squat:

1x20

5 Rounds

20 yd Bear Crawl - Crawl 10 yds turn and crawl back 10 yds
5 Deadlifts 315 lbs (or 75% of ME)
10 Burpees

CrossFit Football

This one is a good one!

Saturday

3 Rounds:

7 Thrusters (135/95)
7 Pullups
7 Burpees