SPECIALTY PROGRAMS

Gymnastic Series

Some of the most difficult CrossFit movements stem from gymnastics. Take the time to learn good foundations to build off with great technical instruction and smart progressions for all ability levels.

This class will be humbling but definitely helpful. The focus of our first series will be straight arm strength, pulling strength and core strength. Perfect for progression into our high level CrossFit Gymnastic movements!

Weightlifting Series

Our weightlifting series are designed to focus on technique and mastery of Olympic weightlifting. The series will meet one day per week for 8 weeks and will have a singular focus for the entirety of the series.

The series has been built by our weightlifting coach to help can confidence in the technique, add speed, and finally add load to help us PR our lifts after each series. If you have struggled with the Snatch or the Clean and Jerk, an extra practice session a week can make all the difference!

Yoga

Vinyasa yoga links breath to movement. Breath is the foundation to physical and emotional balance. Beyond inducing relaxation, yogic breathing can actually increase fitness. Studies have found that regular yoga practice with a strong focus on the breath leads to greater lung capacity.

The Vinyasa flow taught at CrossFit Tri-Cities is a gradual progression of sequences that focuses on breathing and self-energy while targeting specific areas of the body. At some points throughout the practice we concentrate on static stretching which ultimately alleviates built up muscle soreness caused by strength training and conditioning. I find this style of yoga most advantageous for CrossFitters, and all walks of life because it improves all areas of mobility and flexibility. All of these benefits align when it comes to overall health and performance. This is a perfect supplement to the training you’re already receiving in the gym and can transform your frame of mind in daily activities.

This is a 60 minute intermediate-level practice, so all skill levels are welcome! We offer demonstrations, modifications and hands-on adjustments throughout the class to help you maximize the benefits of each asana (posture). We also respectfully adhere to the limitations of injured or pregnant practitioners.

Although the practice is physically demanding, the flows are creative and therapeutic for the mind as well as the body. We look forward to guiding you toward a better version of yourself.

Endurance Series

 

More information coming soon!

Hypertrophy

More information coming soon!

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