Announcements!

Barbell Clinic with Bronco next Friday at 6:30 PM… “The Jerk”
Space is limited.  Sign up in Rhino Fit!

The FREE Swing Dance instructional class will be held on MONDAY!
Find a partner (non-members are welcome) and sign up on the board if you can.
… 7:30 PM at the BOX!

Save the Dates…
October 29th ~ Last Day of the Lurong Challenge!
Video Testimonials this week… measurements next week.

November 4th ~ “October 16 Club” Pot Luck!

November 23rd ~ Thanksgiving Day Filthy Fifty! 

December 16th ~ Our Annual TCCF Christmas Party at Ron and Sue’s! 

Interested in building more strength?
Our new supplemental weight lifting program starts on Tuesday!
There are a few spaces left!

Pick up an information sheet on the table…
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Warm-up:
Run 400 meters
HQ
10 Dynamic supine scorpion
10 Dynamic supine scorpion
Foam roll

Skill:
Double-under practice

WOD for time:
50-40-30-20-10 Double-unders
Partner does max ABMAT sit-ups (write it down!)
Switch
(50 each, 40 each, 30 each, etc…)

Score = total time minus 1 second for each 2 sit-ups!

Recovery/Stretching:
400 meter recovery walk with pinch grip carry
3-way shoulder on the rig
Calf on a kettlebell
Foam roll

October 20, 2017

Saturday, October 21, 2017

Announcements! Barbell Clinic with Bronco next Friday at 6:30 PM… “The Jerk” Space is limited.  Sign up in Rhino Fit! The FREE Swing Dance instructional class will be held on MONDAY! Find a partner (non-members are welcome) and sign up on the board if you can. … 7:30 PM at the BOX! […]
October 19, 2017

Friday, October 20, 2017

Announcements! Barbell Clinic next Friday at 6:30… “The Jerk” Space is limited, sign up online! The FREE Swing Dance instructional class will be held on MONDAY! Find a partner (non-members are welcome) and sign up on the board if you are interested… 7:30 PM at the BOX! Save the Dates… October 29th ~ […]
October 18, 2017

Thursday, October 19, 2017

Announcements! The “Partner Palooza” was amazing on Saturday! Congratulations to all who participated, and Thank You to all who came out to show your support! Check out the pictures on our Facebook page. Save the Dates… October 29th ~ Last Day of the Lurong Challenge! Video Testimonials this week… measurements next […]
October 17, 2017

Wednesday, October 17, 2017

Announcements! Wow! The “Partner Palooza” was amazing on Saturday! Congratulations to all who participated, and Thank You to all who came out to show your support! Check out the pictures on our Facebook page. Save the Dates… October 29th ~ Last Day of the Lurong Challenge! Video Testimonials this week… measurements […]
October 16, 2017

Tuesday, October 17, 2017

Announcements! Wow! The “Partner Palooza” was amazing on Saturday! Congratulations to all who participated, and Thank You to all who came out to show your support! Check out the pictures on our Facebook page. Save the Dates… October 29th ~ Last Day of the Lurong Challenge! November 4th ~ “October 16 Club” […]
October 15, 2017

Monday, October 16, 2017

Announcements! Wow! The “Partner Palooza” was amazing on Saturday! Congratulations to all who participated, and Thank You to all who came out to show your support! Check out the pictures on our Facebook page. Save the Dates… “October 16 Club” Pot Luck, Saturday ~ November 4th! Thanksgiving Day Filthy Fifty ~ […]
October 13, 2017

Saturday, October 14, 2017

The Battle for the Booty “Partner-Palooza” is TODAY! →9:00 – 11:00 AM← There will be no regular classes! Bring a chair and root for you favorite pair!  
October 12, 2017

Friday, October 13th

Announcements! Join us TOMORROW from 9:00-11:00 for our Battle for the Booty Partner-Palooza! There will be no regular classes TOMORROW! Bring a chair and root for your favorite pair! Our new T-Shirts are in! If you pre-ordered be sure to pick yours up today! The T-Shirts on the rack are available for […]
October 11, 2017

Thursday, October 12, 2017

Announcements! Join us on Saturday from 9:00-11:00 for our Battle for the Booty “Partner-Palooza”! There will be no regular classes on Saturday! Bring a chair and root for your favorite pair! Our New T-Shirts are in! If you pre-ordered be sure to pick yours up today! The T-Shirts on the […]
October 9, 2017

Wednesday, October 11, 2017

Announcements! Join us on Saturday from 9:00-11:00 for our Battle for the Booty Partner-Palooza! There will be no regular classes on Saturday! Bring a chair and root for you favorite pair! Our new T-Shirts are in! If you pre-ordered be sure to pick yours up today! The T-Shirts on the rack are available […]
October 9, 2017

Tuesday, October 10, 2017

Announcements! Our new T-Shirts are in! If you pre-ordered be sure to pick yours up today! The T-Shirts on the rack are available for purchase… We are on week 2 of the “October 16 Club”! 4 WODs per week or more! We had 13 members achieve 4 WODs per week in September. […]
October 8, 2017

Monday, October 9, 2017

Announcements! Our new T-Shirts are in! If you pre-ordered be sure to pick yours up today! The T-Shirts on the rack are available for purchase… We are on week 2 of the “October 16 Club”! 4 WODs per week or more!  We had 13 members achieve 4 WODs per week in September. […]
October 6, 2017

Saturday, October 7, 2017

Announcements! Today is the Deadline to sign up for the Battle for the Booty! The Event is Saturday, October 14th ~ 8:30 – 4:00 Sign up in your category of choice in RhinoFit. You may choose your own partner as long as he/she is in the same level, however, your choice […]
October 5, 2017

Friday, October 6, 2017

Announcements! TOMORROW is the Deadline to sign up for The Battle for the Booty!  The Event is Saturday, October 14th ~ 8:30 – 4:00 Sign up in your category of choice in RhinoFit. You may choose your own partner as long as he/she is in the same level, however, your choice is […]
October 4, 2017

Thursday, October 5, 2017

Announcements! Saturday is the Deadline to sign up for the Battle for the Booty! The Event is Saturday, October 14th ~ 8:30 – 4:00 Sign up in your category of choice in RhinoFit. You may choose your own partner as long as he/she is in the same level, however, your choice […]