TBC Crossfit

Groupon Voucher Holders or New Clients

Click on the big red square or the Groupon Icon, select sign-up now, then select appropiate membership type.

All new clients are required to complete 4 Fundamental Classes at a minimum before they will be allowed access

into our mainstream Crossfit program. Currently, we offer Fundamental at 5:00am, 7:30 pm Monday through Friday and 8:30pm Monday

through Thursday. There is also a 12:00pm (noon) class on Sundays. If you have questions beyond this, PLEASE DO NOT CALL...Please

use email as a means of communication Carrie@TBCcrossfit.com.

Thnak you! Happy Crossfitting!

January 27, 2012 TBC Crossfit WOD

Warm Up Cals

Ante:

Broad Jump

Bear Crawl

Burpee Broad Jump

2 x

"WOD"

5 Burpee Box Jumps

5 Sumo-Deads (95/65)

5 Thrusters (95/65)

AMRAP 15 Min

I'd like to give a shout out to all our Paleo contestants. "What up cave people!!!!"

How is your challenge going? You ready for some processed food and refined sugars yet? No cheating!!

In honor of you guys I went to Zedrics for some breakfast earlier this week. This is what I had...

Surprising enough, this was a paleo meal. The pancakes were made from almond meal and the bananas and

bluberries were picked from Zack's personal garden (ok, maybe they weren't). The meal also had scrambled eggs

and ham. At first I was skeptical that I'd be able to tolerate the almond meal pancakes. That's right, I said tolerate.

Surprisingly enough, the were rather delicious. Don't believe me, here's the proof...

That's right, I cleaned my plate!! My momma would be proud!

If you haven't been to Zedric's yet, you have got to go try the food. They offer dine in and take out and have a

great variety of Paleo and non-Paleo meals. Don't get all weird when you walk in and see the big refrigerators

with ready to eat food and microwaves to heat the meals. Give it a chance and I'm certain you will love it. If you don't,

then I'll have to get all e-thug on you and send you a nasty email. Don't wait, head over there NOW!!

Click here for more info:

ZEDRIC'S

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TBC Crossfit Snow WOD

Everyone say hi to Alma..."Hi Alma!"

Alma felt the need to send us a picture from Steamboat Colorado so we can all see what real snow looks like.

I personally think she is just trying to make us all jealous.

While her overhead squat may not be RX, I guess we'll let it slide since she's getting in a workout between slopes.

Bonus points for the shirt Alma! Have a fun and safe trip! The box is patiently anticipating your return.

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January 26, 2012 TBC Crossfit WOD

Warm Up Cals

Ante: Tabata Dips

"WOD"

30 BSQ (185/115) or (155/95)

800m Run

3 x for time

I'm not one to complain much, but I'm really not liking those PVC things. Who's with me?

Having to do 3 sets of 30 BSQ (90 reps) can be very intimidating. It causes one to really underestimate their strength.

No matter how much weight you put on, one thing remains consistent... you CAN do it!

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January 25, 2012 TBC Crossfit WOD

Warm Up Cals

Ante: L Sits/In Outs

30 sec work/30 sec rest

on Bob's PVC torture bars

"WOD"

"FGB" Baby!!!

Row

Box Jumps

SDCHP

Wall Ball

Push Press

1 min each, 3 rounds, 1 min rest in between each round

Billy and Renee... row, row, row your boat!

This ain't yoga! What's with the savasana? Is it Saturday already?

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January 24, 2012 TBC Crossfit WOD

Warm Up Cals

Ante: Frog Jumps

Walking Lunges

"WOD"

"Diane"

21-15-9

Dead Lifts (225/185)

Hand Stand Push Ups

Apparently, when you are in a smaller class you have time to do more stuff. "Diane" plus an 800M sandbag run to finish.

Go Mandy!!!

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January 27, 2012 TBC Crossfit WOD

TBC Crossfit Snow WOD

January 26, 2012 TBC Crossfit WOD

January 25, 2012 TBC Crossfit WOD

January 24, 2012 TBC Crossfit WOD

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