Thursday

Back Squat:

3-3-3-3

150 Pushups for time.

*Everytime you stop and rest with your chest on the ground this constitutes a penalty. If a penalty is counted, you must immediately sprint 200m. Once the penalty is completed continue with the push ups.

*You can rest in a pike position (the top of a push up) but once you can not do push ups any longer and need to rest on the ground, a penalty is counted and a 200m sprint must be completed.

CrossFit Football

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.

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

Overhead Squat:

5-5-5-5

AMRAP 15 Minutes:

-3 Power Snatch 75%
-6 Clapping Pushups
-12 Knees to Elbows

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

Monday

Tara, Erin, Mark, Greg G, Greg Everett, and Eric

We're back from a somewhat spontaneous trip this past weekend to California, and the opportunity to train with Greg Everett over at Catalyst Athletics. A great experience for all of us who went! Thanks to Greg, Steve, and Aimee for taking care of us and providing some great feedback and coaching on our O-Lifts!

Now back to work!

Clean and Jerk:

Heavy Single

50-35-20

-Pushups
-Kettlebell Swings

Friday

Clean Pull (80% of Clean)

5-5-5-5

2 minutes KB Swings
1 minute Rest
2 minutes Pushups
1 minute Rest
2 minutes Situps
1 minute Rest
2 minutes DB Snatch 45/30

***5 Burpee penalty for every time the dumbbell/kettlebell is dropped, and/or each time rest is taken during each of the 2 minute work bouts. Go all out!!!!!

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.

Wednesday

Overhead Press:

3-3-3

AMRAP 15 Minutes:

-20 yard shuttle run
-12 Pushups
-12 DB Snatches 35/25

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.

Monday

Who's still full from the holiday party???
Great turnout! Glad everyone could make it, and had a great time!!!

Back Squat:

1x20

10 Rounds:

-20 Yard Shuttle
-10 Pushups

Tuesday

Paleo + CrossFit: It may save your life...
From Robb Wolf

Overhead Squat:

1-1-1-1-1

Complete as many rounds in 20 minutes as you can of:

-65 pound Power snatch, 12 reps
-10 Push-ups

Tuesday

Power Snatch:

8x2

5 Rounds:

-5 Power Snatches @ 85 % of 2RM
-20 Pushups

Monday

Wasn't sure if anyone was having trouble with Beyond the Whiteboard, but we are now registered under their new subscription for you guys to use its features and log your stuff! This means it won't cost you anything to subscribe, and will have a valuable tool to keep track of your progress! If you have any questions on how to use it, please let one of us know.

Back Squat:

Heavy Single (Work up to 90-95% of ME)

21-15-9

-Push Press/Jerk #135/95
-Ring Dips
-Pushups