Announcements! 

Save the Date! Next Friday, July 27 at 6:30 PM ~
Beginners Yoga Class plus Bring a Friend (Free) Class!
This class is great for anyone who is interested in getting started in Yoga and wants to take it slow.  It is also a great class for anyone looking to revisit proper form and movement. The building blocks of postures and movements will be emphasized. 

How do you like the Fit Aid? It seems to be going well and we plan to order more!
Please tell us what you like… make a notation in the margin by your name on the clipboard.

Yoga Tomorrow! ←sign up in RhinoFit!

HYDRATION! ~ HYDRATION! ~ HYDRATION! 
******************************************
HAPPY BIRTHDAY AMY!!!


Warm-up:
Run 200-400 meters
HQ Warm-up
10 Box jumps
10 Slam Balls
10 Push-ups

WOD:
Chipper – in order as fast as possible:
50 Air Squats 
60 Cleans 95/135 lbs.
50 Ball Slams (from overhead)
50 Pull-ups
30 Push-ups
800 meter Run – together!

One partner works at a time…
Partners can share the work between them as desired.
________________

Recovery/stretching:
400 meter walk with pinch grip carry
“Y” stretch
Calf on a Kettlebell

Foam roll

July 20, 2018

Saturday, July 21, 2018

Announcements!  Save the Date! Next Friday, July 27 at 6:30 PM ~ Beginners Yoga Class plus Bring a Friend (Free) Class! This class is great for anyone who is interested in getting started in Yoga and wants to take it slow.  It is also a great class for anyone looking to […]
July 19, 2018

Friday, July 20, 2018

Announcements!  Save the Date! Next Friday, July 27 at 6:30 PM ~ Beginners Yoga Class plus Bring a Friend (Free) Class! This class is great for anyone who is interested in getting started in Yoga and wants to take it slow.  It is also a great class for anyone looking to […]
July 18, 2018

Thursday, July 19, 2018

Announcements!  How do you like the Fit Aid? It seems to be going well and we plan to order more! Please tell us what you like… make a notation in the margin by your name on the clipboard. Save the Date! Friday, July 27 at 6:30 PM ~ Beginners Yoga […]
July 17, 2018

Wednesday, July 18, 2018

Announcements!  Burpees are coming… maybe! It is time for us to remind our members that…  →1. being on time…which means 5-10 minutes early! →2. writing your name on the board →3. signing up for your classes in advance and →4. cancelling the class if you cannot attend …are important parts […]
July 16, 2018

Tuesday, July 17, 2018

Announcements!  Burpees are coming… maybe! It is time for us to remind our members that…  →1. being on time…which means 5-10 minutes early! →2. writing your name on the board →3. signing up for your classes in advance and →4. cancelling the class if you cannot attend …are important parts […]
July 15, 2018

Monday, July 16, 2018

Announcements! Burpees are coming… maybe! It is time for us to remind our members that…  →1. being on time…which means 5-10 minutes early! →2. writing your name on the board →3. signing up for your classes in advance and →4. cancelling the class if you cannot attend …are important parts […]
July 13, 2018

Saturday, July 14, 2018

Announcements! Going on a vacation/staycation this summer? Send us a picture of yourself doing something CrossFit-ish! We will post it on SugarWOD!  Need a CAR DECAL? Help represent TCCF in our community Ask your Trainer for one! Bike WOD TODAY! Plan to bring your bike! A short bike ride will be part of […]
July 13, 2018

Friday, July 13, 2018

Announcements! Going on a vacation/staycation this summer? Send us a picture of yourself doing something CrossFit-ish! We will post it on SugarWOD!  Need a CAR DECAL? Help represent TCCF in our community Ask your Trainer for one! Bike WOD THIS Saturday! Plan to bring your bike! A short bike ride will […]
July 11, 2018

Thursday, July 12, 2018

Announcements! Going on a vacation/staycation this summer? Send us a picture of yourself doing something CrossFit-ish! We will post it on SugarWOD!  Need a CAR DECAL? Help represent TCCF in our community Ask your Trainer for one! Bike WOD THIS Saturday! Plan to bring your bike! A short bike ride will […]
July 10, 2018

Wednesday, June 11, 2018

Announcements! Congratulations to Dorinda for winning the Whole30 Diet Challenge, scoring 161 points! She was followed by Janira with 129 points, and Marisela with 125 points. Awesome job to all! Need a CAR DECAL? Help represent TCCF in our community Ask your Trainer for one! Bike WOD THIS Saturday! Plan to bring […]
July 9, 2018

Tuesday, July 10, 2018

Announcements! Congratulations to Dorinda for winning the Whole30 Diet Challenge, scoring 161 points! She was followed by Janira with 129 points, and Marisela with 125 points. Awesome job to all! Need a CAR DECAL? Help represent TCCF in our community Ask your Trainer for one! Bike WOD THIS Saturday! Plan to bring […]
July 8, 2018

Monday, July 9, 2018

Announcements! Congratulations to Dorinda for winning the Whole30 Diet Challenge, scoring 161 points! She was followed by Janira with 129 points, and Marisela with 125 points. Awesome job to all! Need a CAR DECAL? Help represent TCCF in our community Ask your Trainer for one! Bike WOD next Saturday! Plan to bring […]
July 6, 2018

Saturday, July 7, 2018

Announcements! Need a CAR DECAL?  Help represent TCCF in our community Ask your Trainer for one! Bike WOD next Saturday! Plan to bring your bike! A short bike ride will be part of the WOD!  If you don’t have a bike, don’t worry… you can share or use a stationary bike! Many […]
July 5, 2018

Friday, July 6th, 2018

Announcements! Many thanks to all who came out to participate in the 4th of July Parade! It was a great day!!! Thank you also to Nicole and Chris Lindseth for hosting a great party for all of us to enjoy! Yoga on Sunday at 9:00 AM! ****************************** HAPPY BIRTHDAY NLES!!! […]
July 4, 2018

Thursday, July 5, 2018

Announcements! Many thanks to all who came out to participate in the 4th of July Parade yesterday! It was Fabulous! Thank you also to Nicole and Chris Lindseth for hosting a great party for all of us to enjoy! Mobility tonight at 5:30 PM! Yoga on Sunday at 9:00 AM! […]