ANNOUNCEMENTS *Please note that for this week, we will be cancelling our 5:30am, 7:00am and 4:30pm classes. *Saturday classes will be cancelled due to our Official Grand Opening Party! Strength: 3-3-3 Front Squat WOD “Fran” 21-15-9 Thrusters (95,65) Pullups Post Score to Comments Recipe of the Day Puerto Rican Beef[…]
Read More »Recipe of the Day Coconut Shrimp Ingredients 1 lb raw prawns (or shrimp) in shell 1 (403 mL) can coconut milk 1-2 cloves garlic, minced 1 tsp ginger root, peeled and minced 1/4 tsp sea salt 1/4 tsp freshly ground black pepper Instructions Wash prawns or shrimp, but do not[…]
Read More »WOD For time: 15 Deadlifts (225, 155) 50 Wallballs (20, 14) 12 Deadlifts 40 Wallballs 9 Deadlifts 30 Wallballs 6 Deadlifts 20 Wallballs 3 Deadlifts 10 Wallballs Post Score to Comments Recipe of the Day Paleo-ish Margarita 2 Shots of High Quality Tequila Juice of one lime Club[…]
Read More »Strength Max Height Box Jump WOD “Nancy” 5RFT 400m Run 15 OHS (95,65) Post Score to Comments Announcements Our website will be down temporarily on Saturday morning for a couple of hours due to maintenance and some changes. Don’t fret, it will be back up later in the day. If[…]
Read More »Strength Tabata Situps WOD 3RFT 200m Run 15 Box Jumps (24, 20) 25 DUs 15 KBS (53,35) Post Score to Comments Recipe of the Day “Sausage Stir-Fry Breakfast” Ingredients 1 tsp coconut oil 1/2 yellow onion, diced 1/2 lb sausages (nitrate/nitrite free), sliced 4 cups of spinach or other greens[…]
Read More »Strength Push/Split Jerk from the rack 3-3-3-3-3 WOD “The Chief” 5 Rounds of: AMRAP 3 3 Power Cleans (135, 95) 6 Pushups 9 Air Squats Rest 1 Minute between each 3 minute set Post Score to Comments. Announcements Please make sure you sign up for classes by clicking here. Create[…]
Read More »Come down to CrossFit Tri County for our Official Grand Opening Party! Learn about CrossFit, our culture and the community at CFTC, meet our coaching team and meet some great people! There will be workouts for people of all abilities. So bring your[…]
Read More »Benchmark: 500m Row for Time WOD: AMRAP 15 15 second handstand hold 3 Farmer’s Carry (70,44) 10 GHD Back Extensions (15,10) Post Score to Comments. Recipe of the Day Sweet Potato Latkes 5 cups grated sweet potato 2 eggs 2 tablespoons onions, minced 1 teaspoon cinnamon Sea salt and black[…]
Read More »Strength: Deadlift 1-1-1-1-1 build to 1RM WOD: AMRAP 20 10 GHD Situps 20 Pullups 30 Wallballs (20, 14) Post Score to Comments Recipe of the Day Creamy Avocado and Spinach Chicken Paleo Pasta Ingredients 1 spaghetti squash, halved lengthwise, seeds removed 2 avocados, pits removed 6 cups of fresh[…]
Read More »WOD: “31 Heroes” AMRAP 31 minutes (As Many Reps As Possible) 8 Thrusters (155/105#) 6 Rope Climbs (15 ft. ascent) 11 Box Jumps (30/24″) This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns[…]
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