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In the Making

Thursday, January 3rd, 2013

Don't forget!  The next Paleo Challenge begins on Monday, January 7th.  If you have not attended an information session yet then be sure to join us on Saturday at either 9:00am or 11:30am to get all the details.  If you plan to participate in the challenge, please let us know by email.  We will send a launch email to all participants on Sunday evening.   

Also starting on Monday is our Women Only Get Started Series (see Announcements).  There are only three spots remaining in this seven session introductory course....don't miss!

Workout of the Day 

Front Squat
5 @ 75% 1RM
3,3,3 @ 85% 1RM
1,1,1 for load

then...

10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps for time of:

Pull Ups
Kettlebell Swings (55, 35)

Post heaviest load and time to Comments.

Expansion
Lights? Check!  HVAC? Check!  Sheetrock? Check!  Ceiling painted?  Check!  TCF's expansion is moving right along!


QUOTE: "Omelettes are not made without breaking eggs." - Maximilien Robespierre

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Zeke

Front squat: 185#

Metcon: 5:35 w/35# kb

Posted by: Zeke | January 03, 2013 at 10:14 AM

Evan

Wow the expansion looks great, guys! Kristin and I wish we were there to be a part of it. We are living in Costa Mesa, California, and currently attending "Crossfit Evan and Kristin's Garage" - have got a great home setup and enjoy working out together, but that doesnt stop us from wishing we were still at your gym pretty much every day!

Posted by: Evan | January 03, 2013 at 12:05 PM

Nichole

Wow we had some crowded classes tonight. We are going to be living in the lap of luxury when the new side opens! :)

Got a PR (I'm starting fresh with everything this year) of 165# on front squat.

Finished the metcon in 8:31rxd.

Day 2 of the zone, and I want candy!! :)

Posted by: Nichole | January 03, 2013 at 08:02 PM

Lori

Front squat 185# PR

Metcon 8:20something, modified pull-ups with blue band

Posted by: Lori | January 03, 2013 at 10:25 PM

katie

185! Dang Lori! Awesome!

Ended front squats w/ 155#
Metcon 8:52 ( around there I think :)

Way to work night crew!

Posted by: katie | January 03, 2013 at 10:40 PM

Kimberly

Evan...Clay and I were just talking about you guys the other day! Glad to hear your CF training has continued on. :-) We wish you both all the best and hope to be able to WOD together again someday. Keep in touch!

Posted by: Kimberly | January 04, 2013 at 02:23 PM

The comments to this entry are closed.

Announcements

  • ROWING WORKSHOP - THURS, JUNE 6TH, 6:30 PM
    This 2 hour workshop teaches athletes how to row correctly in order to maximize work output. Understanding the rower, practicing good technique, and assessing monitor feedback are all addressed. Participants will be videotaped and receive immediate feedback about their performance. Space is limited. Click on the Event Registration link to reserve your spot.
  • TCF AFTER HOURS - FRI, MAY 31ST, 6:30pm
    Mark your calendars and join us for the first "After Hours" event of the season! We'll throw open all the doors, fire up the grill, and spend the evening hanging out with our TCF family. Triangle CrossFit will provide the grill - you bring what you want to throw on it and a side dish to share. Families and friends are welcome!
  • FREE INTRO SESSION
    Want to learn more about TCF and what we have to offer? Contact us today to schedule your free introductory session! Call us at 919-291-7200 or send an email to info@TriangleCrossFit.com

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