Blog

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Skill
Front Squat
3x12, start @ 70% and increase if tech. allows
E2M
WOD
2 Rounds of
400m Run
500m Row/.7mile AB
100 DU
150ft Sandbag bear crawl
150ft Walking lunges
*30min cap
Rx
AHAP

Int
:30 of DU attempts + 100 Single unders
AHAP
Scaled
150 Single unders
Bear crawl
75ft walking lunges

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Saturday, December 10th- All Classes Cancelled
Sunday, December 25th- Classes Cancelled

All other classes will remain the same. Happy Holiday!

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Bring-A-Friend Day:

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Skill
DL
4x10, E3M
Start at 50% and increase each round

2x10 ea. Single leg DL @ very light weight
WOD
13.4
7min AMRAP of
C&J
T2B
3-6-9-12-15….
Rx
135/93
Int
95/63
T2B Attempts
Scaled
75/53 or lower
Knee raises

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Skill
Bench Press
5x8, E2M
Start @ moderate weight and increase each round

Weighted planks
(:30/:30)x5
WOD
30min AMDAP of Rowing

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The Holiday Party is right around the corner and it is the best part of the year. TNT has cool awards to give away, lots of shout outs and our annual white elephant gift exchange. Purchase something $20 or under and bring it to the party. It can be a cool gift, gag gift or a gift you are dying to get out of your house.

Make sure to sign up in MB under events (on desktop) so we can get an accurate head count for food. So don't eat dinner before you come to the party.

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Skill
3x12 Back squats
E3M, start @ 60% and increase each round if tech allows

3x5 Jump squats
2x10 Box pistols

WOD
3 PWR snatches
10 Air squats

Rest 1min
10 Rounds
Rx
155/103
Int
115/73
Scaled
75/43 or lower
Reduce air squats if volume is too much

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It’s time to strap on your helmet and get ready for a great month of training. This next month will focus on the basics to set yourself up for a great new year. The major focus will be leg strength and upper body strength. Sounds pretty awesome?! Yup, it sure does :)

We will be following a 5-day rotation for our strength work to ensure that all members get enough variation as well as stimulus. This will be broken into back squats, upper body push/pull/core, deadlifts, front squats, and upper body push/pull/core. The squatting days will be alternating between higher rep work (repetition focus) and lower rep work (heavy days). The deadlift days will be following the same pattern. We will be repeating a couple of accessory movements consistently to balance out the program and break through PRs. These will focus a lot on bar speed for better gains as well as unilateral work (strength work one leg) for a balanced foundation. You will be starting 2017 with strong legs, awesome push-ups, and you’ll be able to do pull-ups for days.

We will be sprinkling in previous Open workouts to re-test and practice so we are ready for the 2017 season. This year's open at TNT will be set-up differently than previous years so stay tuned for more details. Our conditioning work will also follow a set pattern through December. The emphasis for each 4-day rotation will be anaerobic glycolysis (fast & powerful with ample rest), shorter endurance workouts (10+min of work), aerobic glycolysis (moderately high-intensity efforts with shorter rest periods), and longer endurance workouts being 20+min long. This set-up will allow for controlled variance and help with recovery. Going 20+min every 4 days is a big increase and it will give your lungs and ticker a great boost.

We will conclude this whole year of monthly benchmarks with an epic challenge. It will test your endurance capacity, technique, and foremost it will test your mental toughness. My recommendation is to come in on Monday and get it out of the way. You definitely don’t wanna come in later in the week and go through it alone ;)

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Google Review:

We appreciate all the great reviews we have received on Facebook. If you have the time, we would love it if you could review us on google as well. Thank you for your business! Click here to leave review

Good Luck to all the teams who are competing at the 314 Team Open Competition. Come cheer everyone on since it will be local.

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CF Open 13.4
10 min AMRAP
5 Shoulder to overhead
10 deadlifts
15 box jumps

RX
115/73
24/20

Int
95/53
20/20 step ups

Scaled
75/43
20 or lower box jumps or step ups

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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