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

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

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

Wednesday

Snatch Dead Lift:

5-5-3-3-3
-100%-115%
-Use a 3" riser if flexibility allows!

3 Rounds:

-400m Run
-10 Hang Power Cleans 135/95
-10 Front Squats 135/95
-10 Knees to Elbows

Wednesday

Jerk:

5-5-3-3-3

10-9-8-7-6-5-4-3-2-1
-Front Squat 135/95
1-2-3-4-5-6-7-8-9-10
-Handstand Pushups

(sub overhead press @ same load as front squats if unable to perform HS pushups)

Friday

For Time:

-30 Front Squats (135/95)
-1 Mile Run (or Row 2k)