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.

Wednesday

Hang Clean:

3-3-3-3
-80%

21-18-15-12-9-6-3
-DB Snatch
3-6-9-12-15-18-21
-DB Walking Lunges

Monday

Snatch Balance:

-Heavy Single
-80% 2-2

5 Rounds:

-30 Seconds Deadhang Pullups
-30 Seconds of Rest
-30 Seconds Walking lunge with plate 45/25
-30 Seconds of Rest
-30 Seconds Overhead Press 95/65
-30 Seconds of Rest

Wednesday

Malin, Kevin and Beth's newest edition, completes her first workout with Mom.

Deadlift:

5-5-4-4-4

AMRAP 20 Minutes:

12 Walking Lunges (holding kettlebell)
9 Kettlebell Swings #55/#35
6 Kettlebell Sumo Dead Lift High Pulls #55/#35