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Urban Dealight Voucher Holders or New Clients

Click on the big red square or the Urban Dealight Icon, select sign-up now, then select appropiate membership type.
All new clients are required to complete 8 Fundamental Classes at a minimum before they will be allowed
access into our mainstream Crossfit program. Currently, we offer Fundamentals at 5:00am on Mon/Wed/Fri and
7:30 pm Monday through Friday, and 8:30 pm Monday through Thursday.  If you have questions beyond this,
PLEASE DO NOT CALL...Please use email as a means of communication Nat@TBCcrossfit.com.

Urban Dealight customers must bring a printed copy of their
coupon at time of registration. The copy must have a valid
ID number. A printed email confirmation will not be accepted.

Pricing Tiers:
Unlimited Classes : $200 per month
12 classes per month: $150
8 classes per month: $100
Punch Card (20 classes/90 days): $260
For Discounted Rates (Military, Law Enforcement, Teacher, Corp, etc.)
Please email: Nat@TBCcrossfit.com


Thank you! Happy Crossfitting!

 

May 17, 2012 TBC Crossfit WOD

Warm Up Cals
400m Run

"WOD"
"Cindy"
20 Min AMRAP/10 Rounds
5 PullUps
10 Push-Ups
15 Air Squats




Stephen max rep'n!!
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May 16, 2012 TBC Crossfit WOD

Warm Up Cals

Ante: 500m Row
30 Wall Squats
20 PVC Pass Through
10 Lunges

"WOD"
6 Right Hand Overhead Squats w/Kettlebell (35, 25)
12 Hollow Rocks
6 Left Hand Overhead Squats w/Kettlebell (35, 25)
12 Burpee Box Jumps (24, 20 in)
4 rounds For Time

Cashout: Skill work with pull-ups



Single arm overhead squats proved to be a challenge. This workout definitley exposed a weakness in shoulder and
arm strength for me on my left side. Definitlely another thing I need to work on during open gym (which happens
to be M/W/F from noon - 4:00pm)!
Wink


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May 15, 2012 TBC Crossfit WOD

Warm Up Cals
400m run

"WOD"
"DIANE & Back"
21-15-9-9-15-21
Deadlift (225, 135)
Handstand Pushup

Cashout: 50 Double Unders
Mods: Diane Only




Manuel kicking some Diane butt!

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May 14, 2012 TBC Crossfit WOD

Warm Up Cals / Additional Stretching

5K Run For Time
50 Pushups 50 Situps upon return


Run!


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Do You Paleo?


It's week 2, how are you doing on your Paleo challenge?
Are you in it to win it?

Crystal is!
Check out one of the life changing decisions she has made. She is keeping a journal because she is going to WIN!!!





Keeping a journal will definitely help during this challenge. Not only will it help keep track
of what you are eating, it will help keep track what you aren't. Most people don't eat enough
of the right foods in the right amounts. Due to our busy lifestyle we sometimes only eat twice a day.
That is a recipe for disaster and can lead to so many problems. People sometimes use NOT eating
as a way to lose weight. Did you know that when we don't eat for a long period of time our body will
go into starvation mode and store more fat than it will burn? Crazy huh? So, what are we going to do
about that people... LET'S EAT PALEO!!!!


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TBC Crossfit offers training inspired by Crossfit, Inc., providing top-notch functional fitness training with intense, challenging workouts prescribed to improve your total level of fitness, according to Crossfit's definition of fitness. Our program is sutiable for all fitness levels so come by and give us a try!