Wednesday

Great weekend of O-lifting and helping others learn over at Southeast CrossFit! Thanks to Ellen, Corey, and Chris for their hospitality!

Jerk (Behind the Neck):

1-1-1-1

AMRAP 15 Minutes:

-5 KB Swings 70/55
-10 Pullups
-15 Walking Lunges

SPRING PALEO CHALLENGE!

Our Spring Paleo Challenge is coming up in less than 1 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

"Movement for Macey"
Join us at Crossfit Naperville on Saturday, April 3rd, to support the "Movement for Macey" fundraiser. The event runs from 10am-3pm. If anyone is interested in carpooling, we will leave from Crossfit TriCites after the 9am class is over. We will run our regularly scheduled 9am class for members who can't make it to Naperville, the 10am intro class, the 11am class & the CFKids class will be canceled for the day. For more information on this event, please visit Crossfit Naperville and click on the "Macey" tab, or ask Curt for more details.

Saturday

In Teams of 2 complete:

-100 Squat Thusters 95/65
-100 Pullups

-One team member can only be completing the reps while the other runs 400m.
-The person running the 400m must return before the team member completing the thrusters/pullups begins their run.
-Thrusters must be completed before moving on to Pullups.

Thursday

Hang Power Snatch:

3-3-3-3

5 Rounds:

-5 Deadlifts 65%-80%
-10 Deadhang Pullups or chinups (add weight each round)
-3 Minutes of rest

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!

Tuesday

Kevin, representin' in the Jungle. Follow his, and mark your progress on Beyond the Whiteboard!

Front Squat:

3-3-3-3

AMRAP 12 Minutes:

-5 Pullups
-10 Pushups
-15 KB Swings 55/35

Tuesday

Awesome video.

Jerk:

1-1-1-1 90%

5 Rounds:

-1 Minute of Cleans 135/95
-1 Minute of Pullups
-1 Minute of Rest

Wednesday

The "Abdominal Time Waster"

The myths and facts about "abs"

Snatch Push Press:

4-4-4-4

3 Rounds:

-15 Thrusters 95/65 UNBROKEN
-15 Pullups UNBROKEN

MOBILITY AND RECOVERY CLINIC THIS SATURDAY!
12:00-1:30pm
$10 for members, $20 for non-members

Saturday

In teams of 2, with only 1 person working at any given time complete:

-4 Minutes Deadlift #225/#155
-4 Minutes Handstand Pushups
-4 Minutes Thrusters #95/#65
-4 Minutes Pullups

Score by total combined reps per team.

Tuesday

“Can the current you kick the past you’s ass?” 6 months, 5 years, 10 years…

Deadlift:

1-1-1

With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.

The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout's formula for as long as possible.

Don't do more than 60 squats in any round.

Saturday

Wednesday

Push Press:

1-1-1-1-1

21-15-9

-Right Arm DB Snatch 45/30
-Left Arm DB Snatch 45/30
-Pullups

New Hours Starting January 1st:

Mon - Thursday
9:00 am - 10:00 am
11:00 am - 12:00 pm
5:30 pm - 6:30 pm
7:00 pm - 8:00 pm

Friday
9:00 am - 10:00 am
11:00 am - 12:00 pm
5:30 pm - 6:30 pm

Saturday
9:00 am - 10:00 am
11:00 am - 12:00 pm

Basically 5pm and 6pm will be consolidated to make room for our new CF Kids program at 6:30. More info to follow on the CF Kids program shortly....

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

Tuesday

What is Strength?
CrossFit One World

Overhead Squat:

3-3-3

3 Rounds:

-15 Push Press 95/65
-20 Pullups
-50 Squats

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

Danny B. "Lumberjack 20"

Muscle Snatch:

2-2-1-1-1

AMRAP 15 Minutes:

-20 Double Unders or 10 Box Jumps 24/18
-7 Pullups

Monday

Press:

5-5-5

3 Rounds:

15 DB Power Snatch L
12 Pullups
15 DB Power Snatch R
12 Pullups

Thursday

Finding Your Balance
A good explanation of why you should own lifting shoes, from Doug Chapman @ HyperFit

Back Squat:

5-5-5-5-5

Pull-Up Ladder:

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Monday

Jerk:

3-3-2-2-2

5 Rounds:

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

Thursday

Back Squat:

10 x 2
-Use 80-85% of 1RM
-Pair up and use one person's rest time as another person's go time!
-No more than 1 minute rest in between each set!

AMRAP 20 Minutes:

-12 Walking Lunges
-9 KB Swings 55/35
-6 Pullups

Monday

Danny B in the aftermath of the "Heavy Fractured Helen" Challenge.

Great Job to everyone who participated! Everyone demonstrated a HUGE improvement in overall work capacity and efficiency in comparison to their preliminary effort. Results with our winners will be up this week!

Deadlift:

5-5-5-5-5

Run 400m
-3 Rounds
-15 Thrusters 95/65
-15 Pullups
Run 400m

Saturday

3 Rounds:

7 Thrusters (135/95)
7 Pullups
7 Burpees