Tuesday

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

"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.

3 Position Clean:

4 Sets @ 75%

"Roaming Bear"

3 Rounds:

Without letting go of the bar, or resting it on the ground complete 7 sets of the sequence.

-Power Clean
-Front Squat
-Push Press
-Back Squat
-Push Press

At the end of the 7th sequence, run 400m.

Tuesday

Paleo works well in cities too:
The New Age Cavemen and the City

Deadlift:

3-3-3

"Bear Complex"

Without letting go of the bar, or resting it on the ground complete 7 sets of the sequence for 1 round. Do 5 rounds increasing the load per round:

-Power Clean
-Front Squat
-Push Press
-Back Squat
-Push Press

"DT" Challenge Prelims this Saturday!!!!

$25 buy-in for the 8 week challenge!

-Cash Prizes to be awarded after the final event on March 13th for:

-Top Male and Female Rx'd Scores.
-Most improved Male and Female Athlete.

"DT"

Five rounds for time of:
155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps

Post time to comments.

Thursday

"Bear Complex"

Without letting go of the bar, or resting it on the ground complete 7 sets of the sequence for 1 round. Do 5 rounds increasing the load per round:

-Power Clean
-Front Squat
-Push Press
-Back Squat
-Push Press

If the bar is dropped.....20 BURPEES! MUAHAHAHAHAHAHA!

8 Week Challenge coming up this Saturday!!!!

-3 Events!

Event 1:

-Max effort load: "floor to overhead two hands anyhow"....(15 minute time cap)

-Load must reach full lockout, and lifter must be in control of the load during the lockout!

Event 2:

Complete 10 rounds of "Cindy" as quickly as possible....(15 minute time cap)

-1 Round of "Cindy" is:

-5 Pullups
-10 Pushups
-15 Squats

-This event will be time based.

Event 3: TBA....