Crossfit-TNT | St. Charles, MO

Todays News

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REHAB SATURDAY

WOD5 Minute AMRAP5 Muscle-ups10 Cleans RX155/105 Post results to comments (include scaling notes).

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WOD & SKILL

WOD21-15-9DeadliftsBox JumpsHandstand Push-Ups RX225/15524/20   Post results to comments (include scaling notes).

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WOD & SKILL

SKILL10 minutes to complete:100 bent over rows WOD12 min AMRAP8 push jerks12 TTB16 calorie row RX155/105 INT135/85 SCALED115/65 or lower Post results to comments (include scaling notes).

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WOD & SKILL

SKILLGymnasty12 min AMRAP:20 bridge5 left pistols5 right pistols5 strict pull-ups WOD20 min TABATAball slamsHSPUburpees RX40/30 INT40/30 SCALED30/20 Post results to comments (include scaling notes).

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CONGRATULATIONS SARAH VACEK

Can you imagine how hard it is to be the top 200 in the world for the Masters division in the CrossFit Games? For SARAH VACEK this has been her goal for the past two years. Last year she was only six spots away from being in the top 200 and this year she made it in at 168th place. She knows she wouldn’t have made that score without the support of TNT! Unlike making it to regionals for most CrossFitters, the Masters are given four WODS to complete in their home gyms with certified judges (and videos) this weekend. This is the final step before the top 20 Masters for each age group are chosen for the CF Games. This Thursday night Sarah will find out her four workouts that she will need to complete by Monday. TNT is inviting everyone to participate by working out with her in completing these WODS to help her push harder than she ever has! Friday’s class WOD for the whole day will be the first of the four that Sarah will pick to do. If you would like to work out with her she will be doing it at the 6 PM group class. She will be doing the additional WODS at Rehab Saturday and during Sunday’s group class/team training. We encourage all of you to come and either participate in working out with her, or by cheering her on. Our CrossFit TNT community and family is huge and we wouldn’t want it any other way to support Sarah Vacek in this huge goal that she’s been working so hard for.

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CrossFit Level 2 Certificate Course

We are hosting a CrossFit Level 2 Course July 18-19, 2015. The goal of the course is for students to leave with a better understanding of: Essential mechanics of functional movement. Fault identification and correction. Essentials for an effective trainer. Effective programming via design and evaluation. Class management strategies for effective group workouts You can sign up by clicking this link. https://www.regonline.com/builder/site/Default.aspx?EventID=1707829

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WOD & SKILL

SKILLDLHang Squat CleanSplit Jerk WODEMOM for 20minDLHang Squat CleanSplit Jerkprison rules – every other minutes complete 2 of each movementmin 1 – 1 of eachmin 2 – 2 of eachalternating for 20 min RX80% of lowest 1 rep max movement INT80% of lowest 1 rep max movements SCALEDtechnique Post results to comments (include scaling notes).

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