Momma WOD

A Beautiful Rainbow at the Box this week!

A Beautiful Rainbow at the Box this week!

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 3 minutes…
Footwork drills ~side straddle, forward straddle, skier, 1-foot jumps;
10 each: sit-ups, hip extensions, goblet squats, handstand push-ups (modify as needed);
Supine scorpion x 2 each side

Skill: Partner carry practice…

Post-WOD: cobra to child’s pose x 3, foam roll

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WOD:
Partner and a Deck of Cards!
A. Handstand Push-ups
B. Goblet Squats 25/35#
C. Med Ball Sit-ups 14/20#
D. Jump Rope x 2
J1: 10 meter partner carry x 4 (alternating)
J2: 1 minute weighted plank hold together 15/25#

 

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 […]
August 5, 2016

Saturday, August 6, 2016

Announcements: Announcing the Fall 2016 Lurong Challenge! Registration is now open with lots of prizes for early sign-ups! “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! ******************** […]
August 4, 2016

Friday, August 5, 2016

Announcements: Announcing the Fall 2016 Lurong Challenge! Registration is now open with lots of prizes for early sign-ups! “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! Pre-WOD: […]
August 3, 2016

Thursday, August 4, 2016

Announcements: Announcing the Fall 2016 Lurong Challenge! Registration is now open with lots of prizes for early sign-ups! “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! Swim […]