Thursday, November 26, 2015


I know it's a little late, but I just came out of a food-induced coma and wanted to wish all of our friends and family at Third Coast Crossfit a HAPPY THANKSGIVING from the Ryholt family!
Enjoy your cheat day, and be ready to hit it hard on Saturday (or Monday if you must smile emoticon )! Take care and see you on the blacktop!

Third Coast Crossfit's 2015 Thanksgiving WOD

Awesome job with today's Thanksgiving WOD, Athletes!!

For time: 200 m tire flip [team effort] 324 reps of deadlift [135 lb for jerks 95 lb for snatches] 324 reps of pull-up [team effort all athletes work just don't lose count!] 324 reps of wall ball at 20/14 lb [team effort only two athletes at a time] 324 reps of burpee [team effort all athletes work..just don't lose count!] 200 m weighted run [team effort individual run; 45# plate for jerks and 35# plate for snatches]

Friday, November 20, 2015


Athletes, I know many of you like to spend time working on your Olympic lifts but don't always have time to come in for open gym hours, so we are going to start dedicating one Thursday a month solely to the purpose of instruction and practice of the Olympic lifts. Here are the details:
- There will be one sign-in option in WTG, and the class will last from 430-730pm (that Thursday morning will be a regular WOD).
- Coach Cori will be your oly-master and will guide you through a structured class; you will jump in when you can.
- When you come in, you will be responsible for your warm-up and mobility, and any mobility that is unique to you.
- There will be NO open gym on that Thursday.
- For 3x-a-week memberships, this will be considered one of your three for the week, but it'll totally be worth it!

For this class, get in, warm up, do your mobility, and get your mind ready. These lifts are technical and require a lot of focus and attention, so please do not socialize/disrupt the class - come in ready to do work, and do work.


Athletes, here are a couple of things heading into the week:
- Hoodie orders will be placed today or tomorrow, so if you've not marked down what you want, please do so as soon as possible!
- Don't forget that on Thanksgiving, we will be open for one class at 930am, closed Friday, and back to normal hours on Saturday.
- The TCC Christmas party will be here before we know it! We'd love for as many of our athletes as possible to join us, so be sure to sign up with how many you're bringing (need to know how many children, specifically), and what dish or table wear item you'll be bringing, too.
- Finally, if you're still wanting to do your "Why I CrossFit" picture, please arrive early enough before class so we can get it taken...unless you want an "aftermath" pic, in which case that's fine, too! :)

Thanks for an awesome week, athletes!! See you on the blacktop!

Monday, November 16, 2015


Athletes, we will be open on Thanksgiving Day, but only for one class. The gym will be open for a group WOD from 930am until 1030am.
However, we will be closed on that following Friday, because I'm sure we'll all need an extra day to digest all that PALEO food!! LOL!! But don't fret because on Saturday, we return to normal operating hours.
See you on the blacktop!


Ok folks, here's the final mockup of the front of the hoodie. I am still waiting on the back picture, but all it is a larger logo in the upper middle. Also, the writing on the sleeve isn't where it will actually be - the writing will be down the side of the arm instead of the front.
I'll be ordering a large size for myself - the vendor said that these generally fit with your normal sizing. There are mens and women's cuts, but order the size you normally order. BUT - for those of you who need XXL, it's an additional $2, and an additional $4 for XXXL.
The cost of the hoodie is $46 a piece for the standard sizes, or $48 for XXL and $50 for XXXL.
Please let me know the size and number of hoodies you'd like, and by next Monday I'll be placing the orders!!

Wednesday, November 11, 2015


U.S. Army Chief Warrant Officer Matt Ruffner, of Tafford, Pennsylvania, died April 9, 2013, in Pachir Wa Agam district, Afghanistan, from injuries sustained when his AH-64 Apache helicopter crashed. The 34-year-old was assigned to 1st Attack Reconnaissance Battalion, 104th Aviation Regiment, 28th Combat Aviation Brigade, 28th Infantry Division, Pennsylvania National Guard, Fort Indiantown Gap, Pennsylvania. Ruffner is survived by his parents, Chuck and Diane; brother, Jeff; and girlfriend, Jackie Bignardi.