Blog

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CrossFit Games athlete, Sam Dancer will be coming to TNT on Saturday, March 12th to do a "Saminar" from 9am-3pm.
During the Saminar, Sam will be focusing on strength building. He will go over how to reduce injury, become more proportionate, improve strength skills and bracing positions in movements. This is a seminar for everyone! The cost is $50, and will be paid at the door on the day of the event.

This is open to all TNT Athletes!

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Skill
Bench press 6x1
then,
Festivus WOD
3min to complete 20cal row
Max rep BP
score = total pounds lifted
WOD
15-10-5
PWR clean
Bar facing burpee
Rx
185/125
Int
135/95
Scaled
75/45 or lighter

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We will be having a Bring-A-Friend night on Thursday, February 11th at 7pm. It will be a one hour class that will include fun, informative and challenging movements. Have your friends create a user name and password on TNT’s website. After they have created that user name they will be able to sign up under the bring a friend class.

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Skill
5x10 Back squats
E3M, 18sec to complete squats
WOD
Lurong #4

L3
15 Deadlifts at 275 lbs / 215
5 Muscle Ups
12 Deadlifts at 275 lbs / 215
4 Muscle Ups
9 Deadlifts at 275 lbs / 215
3 Muscle Ups
6 Deadlifts at 275 lbs / 215
2 Muscle Ups
3 Deadlifts at 275 lbs / 215
1 Muscle Up
L2
15 Deadlifts at 185 lbs / 135
15 Straight Leg Box Dips
12 Deadlifts at 185 lbs / 135
12 Straight Leg Box Dips
9 Deadlifts at 185 lbs / 135
9 Straight Leg Box Dips
6 Deadlifts at 185 lbs / 135
6 Straight Leg Box Dips
3 Deadlifts at 185 lbs / 135
3 Straight Leg Box Dips
L1
15 Deadlifts at 115 lbs / 75
15 Bent Knee Box Dips
12 Deadlifts at 115 lbs / 75
12 Bent Knee Box Dips
9 Deadlifts at 115 lbs / 75
9 Bent Knee Box Dips
6 Deadlifts at 115 lbs / 75
6 Bent Knee Box Dips
3 Deadlifts at 115 lbs / 75
3 Bent Knee Box Dips

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Skill
5 T2B
E:30 for 10 rounds
WOD
21-15-9-9-15-21
DB Thruster
KBS
Rx
35/35
55/35
Int
30/20
45/30
Scaled
25/15 or lower
35/25 or lower

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WOD
4 RFT of
10 PJ
20 Wallballs
RX
135/95
25/16
Int
95/65
20/14
Scaled
75/53 or lower
16/10 or lower

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Who – Everyone! There are RX, Scaled, Masters, and Teens divisions.
What – CrossFit Open register here, and select CrossFit TNT as your affiliate and team!
Where – CrossFit TNT
When – Each week At TNT: Fridays at 6 pm & Sundays at 4 pm

**Attention! Anyone can go through the judges course and become certified to judge at the Open. We would like you to judge, and it is a great experience and opportunity to gain knowledge!

For more information, read here

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Skill
Death by C2B Pull-ups
12min cap
Scale with pull-ups or assisted pull-ups
WOD
8min AMRAP of
12 Dips
12 Box jumps
Rx
24/20"
Int
20/16"
Assisted dips
Scaled
16/12" or lower
Push-ups

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On Saturday, February 27th, TNT will be having a FREE hour of working on gymnastics at FlipSide. They have parallel bars, foam pits, etc, for trying new things and overall just having fun! This will last from 4:30- 5:30 pm. This is for adults and teens, there will be no babysitters attending. Please sign up for the class on mindbody so we can get an accurate head count.

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Skill
PWR snatch + Hang PWR snatch
E:90 for 8 sets
start at 70% and increase
WOD
Partner WOD
15min AMRAP
30 cal row while partner holds plate OH
30 Pistols while partner hangs from the bar
Rx
45/35
Int
35/25
Assisted pistols
Scaled
25/15 or lower
assisted pistols

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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