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[…]
Read More »Benchmark 400m Run for time WOD “Schlitz” 4RFT 400m Run 4 Muscle Ups 30 DUs Post Score to Comments Recipe of the Day Easy Coconut Curry Ingredients: 1/2 tsp salt 1/2 tsp ground coriander 1/2 teaspoon ground cumin 1/2 tsp cinnamon 1/2 tsp ground cloves 1/2 tsp ground cardamom 1/2[…]
Read More »Strength: Bench Press 3×3 WOD: “Jackie” For time: 1000m Row 50 Thrusters (45, 33) 30 Pullups Post Score to Comments Announcements We now have a refrigerator stocked with bottles of water for $1. It’s the honor system, so just leave your dollar in the box. Please remember to pick up[…]
Read More »Mobility Extended mobility work & bullet proof shoulders WOD “Annie” 50-40-30-20-10 DUs Abmat Situps Post Score to Comments Recipe of the Day CrockPot Lemon Pepper Chicken Ingredients: 1 pastured chicken 1 lemon 1 fist of garlic Salt and pepper to taste 1 tablespoon of fresh sage, minced Process: Rinse[…]
Read More »Today is our last day of free classes, so be sure to sign up before you leave! Strength Back Squat 1-1-1-1-1 build to a 1RM WOD Run 200m AMRAP T2B Run 400m AMRAP T2B Run 800m AMRAP T2B Run 400m AMRAP T2B Run 200m You will begin your run once[…]
Read More »Strength OHS 5-5-5-5-5 WOD “Jeremy” 21-15-9 OHS (95, 65) Burpees Post Score to Comments Recipe of the Day Exercise is a huge step to wellness, however, true wellness cannot be achieved without the proper molecular foundation, nutrition. The food we eat is what fuels our bodies and if we[…]
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