Thursday

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

Snatch Pull:

5-5-5-5 100% of Snatch

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

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

Wednesday

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

Wednesday

Jerk:

3-3-3 @ 70% ME
3-3 @ 75% ME

5 Rounds:

5 Thrusters 95/65
7 Hang Power Cleans 95/65
10 Sumo Dead-lift High pulls 95/65

Friday

Deadhang Pullups: 3x10
or
Weighted Pullups: 3x10


7 Rounds:

-7 SDLHP 95/65
-7 Ring Dips