Thursday

Back Squat:

3-3-3-3

21-15-9

-Power Clean 135/95
-Ring Dips

Monday

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!

Tuesday

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

Wednesday

Overhead Press:

5-5-5

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

Monday

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.

Wednesday

Back Squat:

5-5-5

AMRAP 12 Minutes:

3 Power Cleans 155/105
6 Ring Dips
9 Squats

Veteran's Day

Advantages of the Paleo Diet

Power Clean:

2-2-1-1-1

5 Rounds:

-3 Power Cleans (85% of 1RM)
-30 Double Unders

EVENING CLASSES: BRING A JUMP ROPE IF YOU HAVE ONE!

Only 2 spots remaining for the holiday party on December 12th at Texas De Brazil!!! Let us know if you're interested!!!

Monday

Jerk:

3-3-2-2-2

5 Rounds:

-5 Power Cleans 155/100
-10 C2B Pullups
-30 Squats

Tuesday

Clean:

3-3-1-1-1

5 Rounds for time:

-3 Power Clean (185/125)
-Run 200m

Compare to 21APR09