CrossFit Tri-County

November2014

Monday, 12.01.2014

REMINDER • It is a new month, that means new goals and new achievements! Please make sure you write both on our board, be proud of your successes. Strength FLR, accumulate 6 minutes WOD “The Chief” 5 Rounds of: AMRAP 3 3 Power Cleans (135, 95) 6 Push-ups 9 Air[…]

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Saturday, 11.29.2014

WOD Teams of 2 complete: 1000m Row 100 DUs 60 Wall Balls 50 KBS (53, 35) 40 Pullups 30 No Pushup Burpee Box Jump (24, 20) 20 Situps with Med Ball (20, 14) 10 Hand Release Pushups + “Team Grace” 30 Clean & Jerks (135, 95)

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Friday, 11.28.2014

Reminder One class today at 10:00am, come get after it! WOD “Ghost” 6 rounds, for max reps of: 1:00 Max Cal Row 1:00 Max Burpees 1:00 Max DUs 1:00 Rest Please post your scores to the comments.

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Thursday, 11.27.2014

Happy Thanksgiving CFTC! We are so thankful to have you all part of our amazing community! Enjoy your holiday with family and friends. Reminder that we will be closed today and will have one class tomorrow at 10:00am.

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Wednesday, 11.26.2014

Announcements •There will be no evening classes Wednesday. •Today we start Weightlifting Wednesdays, a day to focus strictly on weightlifting. We hope you enjoy! WOD “Weighlifting Wednesday” A. Front Squat with 0:03 pause at bottom. Build to a heavy triple. B. Bench Press 5-4-3-2 C. Weighted Pull-ups 2-2-2-2-2 Please post[…]

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Tuesday, 11.25.2014

Strength Thruster, build to a 1RM WOD “Fran” 21-15-9 Thrusters (95, 65) Pull-ups Please refer to 08.15.2014 for your previous score. Please help grow our community by posting your score to the comments; give your classmates some words of support too!

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Monday, 11.24.2014

THANKSGIVING HOURS Wednesday, 11.26: NO EVENING CLASSES (4:45/6:00/7:15) Thursday, 11.27: CLOSED Friday, 11.28: 10:00am ONLY Saturday, 11.29: Normal Schedule Resumes WOD “Filthy 50” 50 Box Jumps (24, 20) 50 Jumping Pull-ups 50 KBS (35, 26) 50 Walking Lunges 50 K2E 50 Push Press (45, 35) 50 Back Extensions 50 Wall[…]

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Friday, 11.21.2014

Strength Power Snatch, build to a 1RM WOD AMRAP 8 3 Power Snatch (95, 65) 3 Box Jumps (24, 20) 6 Power Snatch 6 Box Jumps 9 Power Snatch 9 Box Jumps ….. Continue up the ladder for 8 minutes, increasing by 3 reps each round. Score is your total[…]

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