Momma WOD

New Announcements!
Our next 6-week session of KidFit will be starting on January 8th!

A new session of our supplemental weightlifting class will be offered starting January 9th.
This is an 8-week class ~ Tuesdays and Fridays ~ 5:15 – 6:25.
Information sheets are on the table. Contact Lauren or sign up online in RhinoFit if you are interested.

The December “16 Club” challenge is in week 2! Keep fighting for those days!
*********************************************************************************

Coming events!
Christmas Party at Ron and Sue’s ~ this Saturday at 7:00 PM!
There will be a White Elephant gift exchange (this is fun, but optional)

→Our Toys for Tots collection ends on Saturday!

Be sure to pick up a Christmas ornament! Thank you for a great year!

New Year’s Eve Party at Adam and Traci’s!
7:00 PM ~ Bring a Dish to Share!

Lurong “Resolution” Challenge registration is open.
The dates are: January 15 – February 18 ~Early bird pricing ends 12/28.

***************************************************************************

Warm-up:
With an 18 
minute running clock spend 6 minutes on each:
1. Cross-over Symmetry
2. Run 400 meters + 30 dynamic calf stretches,
10 goblet squats with a 3 second hold
10 kipping swings – gradually increase the 
push-down height
3. 10 Dynamic prone scorpion, 10 dynamic supine scorpion,
Piriformis stretch, Foam Roll

Skill Work:
Toes to Bar
Scaling options:
→Kipping swings with knees to chest or elbows
→V-ups 

→Anchored toes to rig/slight knee bend

The Pistol (one-legged squat)
Scaling options:
→One foot on a bumper Plate or Box
→Hold a weight for counterbalance
→”Curtsy” Pistol
(one leg tucked behind the heel of the squatting leg,
chest comes forward, arms out for balance, put as
little weight on the back foot as possible)

WOD:
10 Rounds for time as follows:
10-1 Toes to Bar (subtract one each round)
Alternating with…
1-10 Pistols ~ Alternating ~ R+L=1 (add one set each round)
Cash Out: 400 meter run

Recovery/Stretching:
400 meter recovery walk with pinch grip carry
“Y” stretch
Banded hamstring/quad stretches
Foam Roll

 

December 13, 2017

Thursday, December 14, 2017

New Announcements! Our next 6-week session of KidFit will be starting on January 8th! A new session of our supplemental weightlifting class will be offered starting January 9th. This is an 8-week class ~ Tuesdays and Fridays ~ 5:15 – 6:25. Information sheets are on the table. Contact Lauren or […]
December 12, 2017

Wednesday, December 13, 2017

New Announcements! Our next 6-week session of KidFit will be starting on January 8th! A new session of our supplemental weightlifting class will be offered starting January 9th. This is an 8-week class ~ Tuesdays and Fridays ~ 5:15 – 6:25. Information sheets are on the table. Contact Lauren if […]
December 12, 2017

Tuesday, December 12, 2017

New Announcements! Our next 6-week session of KidFit will be starting on January 8th! A new session of our supplemental weightlifting class will be offered starting January 9th. This is an 8-week class ~ Tuesdays and Fridays ~ 5:15 – 6:25. Information sheets are on the table. Contact Lauren if […]
December 10, 2017

Monday, December 11, 2017

New Announcements! Our next 6-week session of KidFit will be starting on January 8th! A new session of our supplemental weightlifting class will be offered starting in January. This is an 8-week class ~ Tuesdays and Fridays ~ 5:15 – 6:25. Information sheets are on the table. Contact Lauren if […]
December 8, 2017

Saturday, December 9, 2017

Announcements! New Year’s Eve Party! Our 3rd Annual New Year’s Eve Party at Adam and Traci’s is coming up soon!  Please save the DATE! Our Christmas Ornaments are here! Please take an ornament as a thank you to all of our members for another great year at TCCF! Athlete registration for […]
December 7, 2017

Friday, December 8, 2017

Announcements! New Year’s Eve Party! Our 3rd Annual New Year’s Eve Party at Adam and Traci’s is coming up soon!  Please save the DATE! Our Christmas Ornaments are here! Please take an ornament as a thank you to all of our members for another great year at TCCF! Athlete registration for […]
December 6, 2017

Thursday, December 7, 2017

Announcements! New Year’s Eve Party! Our 3rd Annual New Year’s Eve Party at Adam and Traci’s is coming up soon!  Please save the DATE! Our Christmas Ornaments are here! Please take an ornament as a Thank you to all of our members for another great year at TCCF! Athlete registration for […]
December 5, 2017

Wednesday, December 6, 2017

Announcements! Our Christmas Ornaments are here! Please take an ornament as a thank you to all of our members for another great year at TCCF! Thinking you might need a challenge to start off the New Year? Athlete registration for the Lurong “Resolution” Challenge is open! There are prizes for early […]
December 4, 2017

Tuesday, December 5, 2017

Announcements! Our Christmas Ornaments are here! Please take an ornament as a thank you to all of our members for another great year at TCCF! Thinking you might need a challenge to start off the New Year? Athlete registration for the Lurong “Resolution” Challenge is open! There are prizes for early […]
December 3, 2017

Monday, December 4, 2017

Announcements! Thinking you might need a challenge to start off the New Year? Athlete registration for the Lurong “Resolution” Challenge opens Today! There are prizes for early registrations! Click here for more info ← Challenge dates are January 15 – February 18 ~ (5 weeks) Our Toys for Tots collection continues!  Here […]
December 1, 2017

Saturday, December 2, 2017

Announcements! Thinking you might need a challenge to start off the New Year? Athlete registration for the Lurong “Resolution” Challenge opens on Monday! There are prizes for early registrations! Click here for more info ← Challenge dates are January 15 – February 18 ~ (5 weeks) Our Toys for Tots collection continues!  Here […]
November 30, 2017

Friday, December 1, 2017

Announcements! Thinking you might need a challenge to start off the New Year? Athlete registration for the Lurong “Resolution” Challenge opens on Monday! There are prizes for early registrations! Click here for more info ← →Challenge dates are January 15 – February 18 (5 weeks) Our Toys for Tots collection continues! Check […]
November 29, 2017

Thursday, November 30, 2017

Announcements! Thinking you might need a challenge to start off the New Year? Athlete registration for the Lurong “Resolution” Challenge opens on 12/4! There are prizes for early registrations! Check here for more info ← Challenge dates are January 15 – February 18 (5 weeks) Our Toys for Tots collection continues! Check […]
November 28, 2017

Wednesday, November 29, 2017

Announcements! Our Toys for Tots collection continues! Check out the big box up front!  Here is another awesome opportunity for us to shine! →The box is filling up! I will get another one if needed…great job!! →Christmas Party ~ December 16th ~ Pot Luck + Gift Exchange! ******************************************************************** Warm-up: Run […]
November 27, 2017

Tuesday, November 28, 2017

Announcements! Our Toys for Tots collection continues! Check out the big box up front!  Here is another awesome opportunity for us to shine! →The box is filling up! I will get another one if needed…great job!! →Christmas Party ~ December 16th ~ Pot Luck + Gift Exchange! ******************************************************************** Warm-up: Run […]