Momma WOD

 

Alex #1

We already have a WINNER!                 Way to go Alex! First in the country to sign up! We look forward to seeing your new Nano 6.0s!

Coming Events:
CPR/AED Class ~ 8/30/16 (Full but with a waiting list…)
Labor Day Beach WOD ~ 9:00 AM ~ 9/5/16
Lurong Gathering ~ 9/10/16
Lurong Begins ~ 9/12/16 ~ Registration Info Here ←
41 People have signed up so far… we are going for 50!!!

TCCF In-House Competition! ~ 10/15/16 (Save the date! More info to come…)

Swim WODs this week: Wednesday 6AM, Thursday 4PM, Friday 6AM
See this week’s swim WOD below ↓

Squat Fix: Falling Backwards ~ CrossFit Journal
(Please read ↑ for tomorrow’s classes!)
********************************************

Pre-WOD: Jump rope footwork drills (4) + 30 dynamic calf stretches;
5 box step ups + 5 box jumps, 5 strict pull-ups, 10 hip extensions;
Supine scorpion x 2 

Skill: The Hang Power Clean

Post-WOD: band-assisted hamstring/quad stretches, foam roll

**************************
WOD:
AMRAP in 16 minutes:
10 Hip Extensions 15/25# plate
8 Box Jumps 20/24″
6 Hang Power Cleans 95/135# 

100 Meter Sandbag Run

Swim WOD:
Warm-up-
100 Freestyle
100 Breast Stroke
Workout – Freestyle
L3 – (10) 50s @ sprint pace, rest :20 between 50s
L2 – (6) 50s @ sprint pace, rest :40 between 50s
L1 – (5) 25s @ sprint pace, rest as needed between 25s
Cool Down – kick board 100 meters, swim 100 meters underwater

The Breast Stroke: https://m.youtube.com/watch?v=QGZ8rly-Ytl

August 23, 2016

Wednesday, August 24, 2016

  Coming Events: CPR/AED Class ~ 8/30/16 (Full but with a waiting list…) Labor Day Beach WOD ~ 9:00 AM ~ 9/5/16 Lurong Gathering ~ 9/10/16 Lurong Begins ~ 9/12/16 ~ Registration Info Here ← 41 People have signed up so far… we are going for 50!!! TCCF In-House Competition! ~ 10/15/16 (Save the date! More info […]
August 22, 2016

Tuesday, August 23, 2016

Coming Events: CPR/AED Class ~ 8/30/16 (Full but with a waiting list…) Labor Day Beach WOD ~ 9:00 AM ~ 9/5/16 Lurong Gathering ~ 9/10/16 Lurong Begins ~ 9/12/16 ~ Registration Info Here ← 40 People have signed up so far… we are going for 50!!! TCCF In-House Competition! ~ 10/15/16 (Save the date! […]
August 21, 2016

Monday, August 22, 2016

Coming Events: CPR/AED Class ~ 8/30/16 (Full but with a waiting list…) Labor Day Beach WOD ~ 9:00 AM ~ 9/5/16 Lurong Gathering ~ 9/10/16 Lurong Begins ~ 9/12/16 Info Here!  ***Deadline for early registration savings (33%) is TODAY at midnight!*** 36 People have signed up so far… we are going for 50!!! […]
August 19, 2016

Saturday, August 20, 2016

Coming Events: CPR/AED Class ~ 8/30/16 (Full but with a waiting list…) Labor Day Beach WOD ~ 9/5/16 Lurong Gathering ~ 9/10/16 Lurong Begins ~ 9/12/16 Info Here!  ***Deadline for early registration savings is Monday 8/22***  New! TCCF In-House Competition! ~ 10/15/16 (Save the date! More info to come…) ******************************************** Pre-WOD: Jump rope […]
August 18, 2016

Friday, August 19, 2016

Coming Events: CPR/AED Class ~ 8/30/16 (Full but with a waiting list…) Labor Day Beach WOD ~ 9/5/16 Lurong Gathering ~ 9/10/16 Lurong Begins ~ 9/12/16 Info Here!  ***Deadline for early registration savings is Monday 8/22*** New! TCCF In-House Competition! ~ 10/15/16 (More info to come…) Swim WODs this week: Thursday 4:00 […]
August 17, 2016

Thursday, August 18, 2016

Coming Events: CPR/AED Class ~ 8/30/16 (Sign up at the table) Labor Day Beach WOD ~ 9/5/16 Lurong Gathering ~ 9/10/16 Lurong Begins ~ 9/12/16 Info Here! ***Deadline for early registration savings is Monday 8/22*** New! TCCF In-House Competition! ~ 10/15/16 (More info to come…) Mobility tonight at 5:30! Swim WODs this […]
August 16, 2016

Wednesday, August 17, 2016

Coming Events: CPR/AED Class ~ 8/30/16 (Sign up at the table) Labor Day Beach WOD ~ 9/5/16 Lurong Gathering ~ 9/10/16 Lurong Begins ~ 9/12/16 Info Here! ***Deadline for early registration savings is Monday 8/22*** New! TCCF In-House Competition! ~ 10/15/16 (More info to come…) Mobility tomorrow night at 5:30! Swim WODs […]
August 15, 2016

Tuesday, August 16, 2016

Coming Events: CPR/AED Class ~ 8/30/16 (Sign up at the table) Labor Day Beach WOD ~ 9/5/16 Lurong Gathering ~ 9/10/16 Lurong Begins ~ 9/12/16 Info Here! New! TCCF In-House Competition! ~ 10/15/16 (More info to come…) ******************************** Pre-WOD: Jump rope footwork drills 30 Dynamic calf stretches Skill: Power Clean Complex …begin bar-only […]
August 14, 2016

Monday, August 15, 2016

Coming Events: CPR/AED Class ~ 8/30/16 (Sign up at the table) Labor Day Beach WOD ~ 9/5/16 Lurong Gathering ~ 9/10/16 Lurong Begins ~ 9/12/16 Info Here! New! TCCF In-House Competition! ~ 10/15/16 (More info to come…) ******************************** Pre-WOD: Run 200 meters + 5 inchworms; 20 meters of walking lunges, […]
August 12, 2016

Saturday, August 13, 2016

IAnnouncements: Registration for the Fall 2016 Lurong Challenge continues… “Earlybird” Registration is from August 1st to August 22nd Click Here for More Information About This Challenge! OUR GOAL This Year is 50 People from our Box who are Willing to Take the Challenge! WE ALREADY HAVE 18 PEOPLE SIGNED UP! SO AWESOME! Olympics […]
August 11, 2016

Friday, August 12, 2016

Announcements: Registration for the Fall 2016 Lurong Challenge continues… “Earlybird” Registration is from August 1st to August 22nd Click Here for More Information About This Challenge! OUR GOAL This Year is 50 People from our Box who are Willing to Take the Challenge! WE ALREADY HAVE 18 PEOPLE SIGNED UP! SO AWESOME! *Please […]
August 10, 2016

Thursday, August 11, 2016

Announcements: Registration for the Fall 2016 Lurong Challenge continues… “Earlybird” Registration is from August 1st to August 22nd Click Here for More Information About This Challenge! OUR GOAL This Year is 50 People from our Box who are Willing to Take the Challenge! WE ALREADY HAVE 18 PEOPLE SIGNED UP! SO AWESOME! Swim […]
August 9, 2016

Wednesday, August 10, 2016

Announcements: Registration for the Fall 2016 Lurong Challenge continues… “Earlybird” Registration is from August 1st to August 22nd Click Here for More Information About This Challenge! OUR GOAL This Year is 50 People from our Box who are Willing to Take the Challenge! WE ALREADY HAVE 17 PEOPLE SIGNED UP! SO AWESOME! Swim […]
August 8, 2016

Tuesday, August 9, 2016

Announcements: Registration for the Fall 2016 Lurong Challenge continues… “Earlybird” Registration is from August 1st to August 22nd Click Here for More Information About This Challenge! OUR GOAL This Year is 50 People from our Box who are Willing to Take the Challenge! WE ALREADY HAVE 17 PEOPLE SIGNED UP! SO AWESOME! Swim […]
August 7, 2016

Monday, August 8, 2016

Announcements: Registration for the Fall 2016 Lurong Challenge continues… “Earlybird” Registration is from August 1st to August 22nd Click Here for More Information About This Challenge! OUR GOAL This Year is 50 People from our Box who are Willing to Take the Challenge! WE ALREADY HAVE 17 PEOPLE SIGNED UP! SO AWESOME! Swim […]