Friday

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

Monday

Power Snatch + Snatch 60%:

5 Sets

7 Rounds:

-7 Overhead Squats 95/65
-7 C2B Pullups

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

Tuesday

Tara picking Greg Everett's brain during his coaching session of Aimee Anaya and Dutch during this past weekend's Black Box Summit. What a blast! Lot's of great info put out to help you guys out even more. Photo courtesy of sicfit.com

Clean Deadlift:

5-5-5-5-5 (100-110% of ME Clean)
-use a 3" riser if flexibility allows.

15-12-9
Power Snatch 115/75
21-15-9
C2B Pullups

Tuesday

John B. PR'd his CF Total by 205lbs last night in only 7 weeks, to join the 1000+lb club. He did this with discipline in his lifestyle outside of the gym, in addition to showing up consistently every week. Oh, and he's also lost over 40lbs in just over 2 months. This is what happens when you jump-in without "yo-yo dieting", and making it in regardless of your seemingly "busy" schedule. Any questions?

Hang Clean:

2-2-1-1-1 (85-95%)

7 Rounds:

-7 Overhead Squats 95/65
-7 C2B Pullups

Friday

Row:

4 x 500m intervals

-Rest 3 Minutes between each bout
-3 Burpee penalty for every second deviated from the previous round!
-Review your mechanics and go all out!

Then:

-50 pullups or 15 muscle ups for time!

Wednesday

Dave and Chris at the Range!
All killa, no filla!

Both of these Dudes competed at the 2009 Midwest CrossFit Regional Qualifiers and put up some pretty impressive times for today's WOD back in May. They will be sure to refresh us on their times via Beyond the Whiteboard :) Keep up the good work while you're away!

Power Clean + Clean:
-5 sets @ 75%

21-15-9
-Deadlift #275/185
-C2B Pullups