Please enable javascript, or click here to visit my ecommerce web site powered by Shopify.
TallyCF Social Media
Follow us on Twitter
Request More Info

Text for More Info

Text TallyCF to CROSS (27677)

When the reply arrives, click and fill the form out.

Then get ready to answer your phone!

This form does not yet contain any fields.
    TallyCF: All things CrossFit
    Wednesday
    Aug272014

    Silly Metcon

    Warm-up:

    Complete individual warm-up prior to class.
    Jump Rope 1 Minute Intervals
     
    Singles
    Right Leg
    Left Leg
    Doubles
    Triples
     
    Score Total Reps

    Mobility:

    Foam Roll: Quads, Hammies, Adductors and Abductors

    Announcements:

    See the Doc Tomorrow @ 3:30!

    Skills & Technique: (Click below for links to more info)

    Wod:

    Silly Metcon
     
    Run 400m
    21 GHD Sit-ups
    50 Doubleunders
     
    3 Rounds for time.
    Time Limit: 30 Minutes
    Tuesday
    Aug262014

    Trick Triple

    Warm-up:

    Pull Day Warm-up
    Complete individual warm-up prior to class.
    Run 400m
    Then 3 rounds of:
    1. Snatch w/bar x10
    2. Clean w/bar x10

    Mobility:

    Quad/Hip Opener: Wall Stretch

    Announcements:

    Ready for Personal Coaching? See Pat, Jon or Frankie!

    Pull Day:

    Snatch 2x5 @ 50% of Snatch 1RM
    Clean 2x5 @ 60% of C&J 1RM
    Sumo Deadlift 2x5 @ 75% of DL 1RM
    Deadlift 3x5 @ 85% of DL 1RM
    New Athlete Deadlift 3x5

    Skills & Technique: (Click below for links to more info)

    Wod:

    Trick Triple
     
    3 Power Snatch @65% of Snatch 1RM
    7 Chest-to-Bar Pull-ups
    15 Doubleunders
     
    10 Minute AMRAP
    Monday
    Aug252014

    The Chief

    Warm-up:

    Partner Row 1,500m
    Alternate with:
    10 Hip extensions & 5 Wall Climbs
    Power Clean w/bar x10

    Mobility:

    Mobility Ball: Psoas Massage
    Foam Rolling: Find the Pain

    Announcements:

    Yoga @ Noon Saturday & Sunday

    Skills & Technique: (Click below for links to more info)

    Wod:

    The Chief
     
    3 Power Cleans 135/95 lbs
    6 Push-ups
    9 Air Squats
     
    5 rounds of 3 Minute AMRAP
    1 minute rest between rounds.
    Your score is total rounds, but only full rounds count.
    Sunday
    Aug242014

    Jumping Rings

    Warm-up:

    Squat Day Warm-up
    Complete individual warm-up prior to class.
    Partner Row 1,500m - 250m Turns
    Alternate with:
    1. Sots Press w/bar x10
    2. Cobra w/Reverse Hands for 30 seconds
    3. Overhead Squat w/bar x10

    Mobility:

    Quad/Hip Opener: Wall Stretch

    Announcements:

    Never Too Strong Seminar on Sept 27-28. The price goes up on 9/1!

    Squat Day:

    Overhead Squat 2x5 @ 50% of Snatch 1RM
    Front Squat 2x5 @ 50% of C&J 1RM
    High Bar Back Squat 2x5 @ 65% of BS 1RM
    Low Bar Back Squat 3x5 @ 75% of BS 1RM
    New Athlete Low Bar Back Squat 3x5

    Skills & Technique: (Click below for links to more info)

    Wod:

    Jumping Rings
     
    10 Strict Ring Dips
    12 Box Jumps 24/20"
     
    9 Minute AMRAP
    Friday
    Aug222014

    Bring your Dogs!

     

    Wod for Dogs

    3 Rounds for max reps
     
    1 minute each of: 
     
    Thrusters 75/55 lbs
    Kettlebell Swings 24/16 kg
    Jumping Air Squats (6 inch clearance)
    Lateral Burpees
    5M sprints down and back (each direction is 1 rep)
     
    1 minute rest in between rounds.

    Bring your Dogs!

    We will start the fun around 10 and go until we can't go no more!
    Bring your dog for the fun and the obstacle course.
    We've got beer and burgers but there's always room for more good food.
    See you there!

     

    Donate here!