WODs
20:00- Thruster 5 X 3 Rest 5:00 20:00- Thruster 5 X 1
Bench Press 5 X 3,2,1 Add 10# each set Complete 150 KBS Working :15 Rest :15
Front squat 5/5/3/3/3/1/1/1/1 400m heavy odd object carry.
Strict Press 5 X 5 Push Press 5 X 3 Push Jerk 5 X 1 16:00 AMRAP 3 Rope climbs…
Back Squat 5/5/3/3/1/1/1 7 intervals 25 air squats 25 ab mat situps Rest 2:00 btw ea. rd
150 wall balls 20/14 75 TTB Break up reps as desired.
Bench Press 5 X 3 5 RFT Row 500 meters 15 bench presses 135/95
10:00 EMOM 1 Power clean 1 hang power clean 16:00 AMRAP 4 Hang Power Cleans (155#/105#) 24 AbMat Sit-ups Run…
Wgtd Pull-up 2-2-2-2-2 Wgtd Ring Dip 4-4-4-4-4, Alt. movements 10 Rds for reps :30 burpees Rest :30 :30 DB thrusters…
Front Squat 5/5/3/3/1/1/1 18:00 Alt. EMOM 10 T2B 7 Back Squats 135/95 Row 150m/125m
Shoulder Press 5 X 2 12-9-6-3-6-9-12 : Push Press 95/65 Lateral Burpees (Over Barbell) Pull-up
Tri-Lakes will only have one class 9/2/19 6:00 am boot camp. Come get an early workout in, then enjoy your…
Back Squat 5/5/3/3/3/1/1 Run/Ruck/walk 1.5 miles
Bench Press 5 X 3,2,1 Add wgt ea set 3 rds Row 1K 300m single arm farmer’s carry Athlete chooses…
Our Coaches
-
Chad Garrett - Coach / Co-Owner
Started CrossFit- February 2012 CrossFit Level 2… -
Kelly Lewis - Coach/ Co-Owner
Started CrossFit- February 2012 CrossFit Level 2… -
Jason Woodall - Coach
Started CrossFit- March 2012 CrossFit Level 2… -
Justin Babian - Coach
Started CrossFit- January 2013 CrossFit Level 2…
Hours of Operation
Mon: Regular Class @ 5:00am, 4:30pm, 6:00pm
Tues: Regular Class @ 5:00am, 4:30pm, 6:00pm
Wed: Open Gym @ 5:00-6:30am
Thur: Regular Class @ 5:00am, 4:30pm, 6:00pm
Fri: Regular Class @ 5:00am, 4:30pm
Sat: Regular Class @ 7:00am
Sun: No Class