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Today we are hosting a L2 certification at the gym so the Rehab workout will be held at Saint Charles High School track.
Address: 725 Kingshighway, St Charles, MO 63301

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Skill
Strict press
WOD
400m farmer's carry
20 back squats
400m farmer's carry
Rx
55/35
80%
Int
45/30
80%
Scaled
35/25 or lower
80%

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We have a lot of fun activities planned this weekend:
Friday
Swim WOD times will be permanently moved back to 6pm.
Saturday
This weekend we are hosting a L2 certification.
Saturday's rehab workout will be held at Saint Charles High School track at 8:30am.
Address: 725 Kingshighway, St Charles, MO 63301
There will not be a mobility or lifting class.
We have a bunch of athletes competing at the St. Louis Affiliate Championship. Let's go down to Genetic Athletics - 3235 Sutton Blvd, Maplewood and cheer on Megan, Joe, Caleb, and Daniela as they represent TNT.
Barbells & Beer
On Saturday evening at 7pm all the guys are invited to do some lifting and enjoy some drinks afterwards. Sign up under events so we can get an accurate head count.
Sunday
On Sunday there will be no fat-burning class and the evening class is at 6pm at the gym.
Have a great weekend!

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Skill
5 Touch and go power cleans
E:30 for 8 rounds
WOD
200m sled push
20 pull-ups
20 box jumps
rest 5min
2 rounds
Rx
35/0
24/20"
Int
0/0
Assisted pull-ups
20/16"
Scaled
100m sled push
Jumping pull-ups
16/12" or lower

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Skill
1 squat snatch + OHS
EMOM for 12min
WOD
8min AMRAP of
20 KB front rack lunges
10 Dips
Rx
55/35
Strict
Int
35/25
Kip
Scaled
25/15 or lower
Assisted dips or box dips

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Skill
Tabata DL
WOD
2x500m Row
2x 1/2mile AB
2x400m Run
Work & Rest = 1:1
Score = total time
Rx
n/a
Int
n/a
Scaled
250m row
1/4mile AB
200m run

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Skill
T2B practice
WOD
8 Front squats
200m sprint
Every 3min for 6 rounds
Rx
155/103
Int
135/93
Scaled
95/63 or lower
100m

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WOD
Partner workout
100 cal AB
100 Ring rows
100 Push-ups
100 Wallballs
*1 partner working and 1 partner resting. Divide reps as needed.
Rx
Feet on box
25/16
Int
Feet on ground
20/14
Scaled
Feet on ground
16/13 or lower

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WOD
20min AMRAP
1 Rope climb
2 Wall climbs
3 Box jumps
4 Deadlifts
Rx
32/26"
365/243
Int
1/2 climb
Shorter wall climb
24/20"
80%
Scaled
Rope pull
Wall hold
20/16" or lower
80%

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It’s 5am on what was probably a Wednesday in May and our TNT owner and coach Rochelle

asks us who is in for the Clash of The Classes?. She explains that this “extra mile” addition of

The Clash will include multiple smaller workouts that will be disclosed to us once we arrive at

each destination via bike. My jaw slightly drops, I mean, I haven’t been on a bike in….yeah, it’s

been a while. We give our responses. I think that day’s ok, I should be good for that, I smile.

But….internally I’m calculating how quickly I can borrow my father in laws bike and ride. A.

Lot. before June11th. The weeks, they come and go quickly. We’ve been on vacation, opened the

pool, swam, a lot!...the kids have ridden their bikes and we’ve played hard.

There are just two more days before The Clash, I never picked up that bike, I know I’ll be riding

a loaner bike the day of. I decide, I’ve got this, I will not fall in the ditch. This is my goal, I will

keep up, I will not fall. I can do this.

It’s 8am, June 11 th , the teams have been assigned and it’s go time! We stop for a team picture and

we are off! Working with Stacy, John and Sebastian was a lot of fun. We had a great team!

16 total miles of bike riding. 6 workouts including overhead squats, burpees, sled pushes,

kettlebell work, wall balls, and lastly a mile on foot. It was amazing! The were 2 spots I felt

myself really struggle with pace; but, I didn’t fall. Win! In the end I see there wasn’t much to be

worried about. I just needed to do my best and have fun. That’s exactly what everyone did!

The additions of a Slip & Slide, popsicles, and cold, wet rags were fun relief from the heat. It

was fun to spend a morning with so much of the TNT family! When everyone arrived back at

TNT we celebrated with Margaritas and lunch. Dawn Patrol (the morning crew) was crowned

overall winner! Congratulations on the team win Torrie, Ryan, Trevor and Rachel!!

It was such a fun day with a group of truly inspiring athletes. The only bad workout really is the

one you don’t do. Plus, who doesn’t love a Margarita on a hot day?! (Even though I ended up

with a beer).

Special thanks to Rochelle, Linda and all others who organized the Clash. It was a great event, so

thoughtfully put together! Totally worth the sore bum from the ride!

The Lurong nutrition and fitness challenge is coming to an end this week and I’m really looking

forward to the dunk tank re-test and sharing some of those results with all of you.

If you are looking for a fun change of pace for your summer exercise routine or just looking to

start working out check out TNT! Tuesdays at 11:30 AM and Fridays at 5:30 PM TNT is

offering swim workouts at the Shire Lane pool in New Town. I’m going to my 1 st swim WOD

this Friday! Come join us!

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Try us for Free

Crossfit-TNT

3683 New Town Blvd,

St. Charles, MO 63301

Phone. 636-724-6464

Email. Rochelle@crossfit-tnt.com

URL. http://www.crossfit-tnt.com