Road to Coach (part 1)

April 15th, 2017 With Katie and Shannon working hard on their coaches residency, I had them stop and reflect on what they’ve learned and experienced so far and how it may change their mindset.  We’ve worked through approximately 6 hours of our 80 hour residency...

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Whats new at CFTC!

April 11th, 2017 Hey everyone! We have a lot going on at CrossFit Tri-Cities and just wanted to keep everyone in the loop. Lots of exciting things are happening and will be happening in the future, so we wanted to start getting some of this out there. First, Murph for...

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Meal Preparation Guide

April 4th, 2017 Meal prepping your meals can take many forms and can be as sophisticated or simple as you would like it to be. Preparing your meals makes it easier to be consistent with your diet. One of the main reasons why someone may not be able to maintain their...

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Nutrition 101

March 28th, 2017 Your food choices are the single most important factor with regards to health; in fact nutrition helps you combat obesity, chronic disease, inflammation and keeps your performance at its highest levels.  This is regardless if your goals are chasing...

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New Olympic Weightlifting Program!

January 30th, 2017 This new program is designed to build familiarity and confidence with the Olympic Lifts (Snatch and Clean and Jerk), increasing strength and technical proficiency over time. The classes will cover a 6 week period from Feb 13 to March 26, meeting...

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New Year, new habits, new you!

January 5th, 2017 Happy New Year everyone!  We at CrossFit Tri-Cities are marking the new year with our new phase of training.  With it being “Resolution Season,” most individuals will have body composition goals. The points below have some good information to help...

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Annual Holiday Party

December 13th, 2016 Hey Everyone! Its time for our annual holiday party. This year we are changing it up a bit. Instead of our usual trip to Schaumburg, we have decided to keep it local. This year our party will be at Buttermilk in Geneva on Jan 21st! It will be cash...

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Upcoming Programming Cycle and New Workouts

November 27th, 2016 Hey everyone! At CFTC we use a phasic structure of training to continually allow our bodies to adapt to new stimuli while being able to sufficiently recover and make progress.  This past training phase is almost over and next week we start a new...

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