ANNOUNCEMENTS!

TWO BIG EVENTS THIS WEEK ↓ ↓ ↓ ↓

    1. ISLAND PARTY on Saturday! 10:00 AM – Sunset! Come any time!
Shuttles begin at 10:00 and will continue on the hour throughout the day.
Captain Ron will meet you at the City dock behind the Park, near the Sportsman’s lodge.
    Parking is available on the grass across the street.
Check out our TCCF Facebook page for a detailed map of the pickup point and the Island      
location.

     2.  “MURPH” on Memorial Day on Monday!  8:30 AM!
→Check out this link to learn more about the history of this Nationwide event
(It’s also on our Facebook Page)
→Get your Murph T-Shirt, click here, order today for delivery before the event!
→Bring a weight vest if you have one or can borrow one!
→Choose a scaling option that is right for you!
→Share the workout with a partner!
→Put together a Team and do the workout together!
*******************************************************
Mobility on Thursday at 5:30 PM! Sign up in RhinoFit!

Yoga is on SUNDAY at 9:00 AM! Sign up in RhinoFit!

CROSSFIT GAMES Atlantic Regional← tickets on sale now… June 1-3
*************************************************************************

Warm-up:
1. Cross-Over Symmetry

2. Two sets of:
7 walking Samsons
7 hip bridges
7 superman raises
7 banded good mornings

3. Trainer-led pvc pipe complex:
The Sumo Deadlift High Pull
2 sets of 5: stand up, stand up-shrug, stand up-shrug-elbows,

The Push Press
2 sets of 5: dip, dip-drive, dip-drive-press

EMOM for 3 minutes:
5 Sumo deadlift High Pull
5 Push Press
Use an empty barbell or a light weight

WOD:
7 rounds of:
10 sumo deadlift high pulls
10 push press
Cash out: 400 meter single-arm barbell carry

women use: 95 lb.
men use: 135 lb.


Scaling
This weightlifting couplet is quick and metabolically demanding. The load should be relatively light, allowing you to move fast and take limited breaks. Consider reducing the reps if one round takes you longer than 1 minute. Also keep in mind that you must use the same weight for the barbell carry…

Intermediate Option (scale as needed)
7 rounds of:
10 sumo deadlift high pulls
10 push presses
Cash out: 400 meter single-arm barbell carry

women: 75 lb.
men: 115 lb.

Beginner Option
5 rounds of:
5 sumo deadlift high pulls
5 push presses
Cash out: 400 meter single-arm barbell carry

women: pvc pipe to 15 lb.
men: 15 – 35 lb.

Recovery/Stretching:
3-way shoulder on the rig
Foam roll

May 21, 2018

Tuesday, May 22, 2018

ANNOUNCEMENTS! TWO BIG EVENTS THIS WEEK ↓ ↓ ↓ ↓     1. ISLAND PARTY on Saturday! 10:00 AM – Sunset! Come any time! →Shuttles begin at 10:00 and will continue on the hour throughout the day. →Captain Ron will meet you at the City dock behind the Park, near the Sportsman’s lodge.     Parking is […]
May 20, 2018

Monday, May 21, 2018

ANNOUNCEMENTS! TWO BIG EVENTS THIS WEEK ↓ ↓ ↓ ↓     1. ISLAND PARTY on Saturday! 10:00 AM – Sunset! Come any time! →Shuttles begin at 10:00 and will continue on the hour throughout the day. →Captain Ron will meet you at the City dock behind the Park, near the Sportsman’s lodge.  Parking is available on […]
May 18, 2018

Saturday, May 19, 2018

ANNOUNCEMENTS! Yoga is on SUNDAY at 9:00 AM! Sign up in RhinoFit! ISLAND PARTY! Next Saturday, May 26th! →Shuttles begin at 10:00 and will continue on the hour throughout the day. →Captain Ron will meet you at the City dock behind the Park, near the Sportsman’s lodge.  Parking is available on the grass across the […]
May 17, 2018

Friday, May 18, 2018

ANNOUNCEMENTS! Yoga is on SUNDAY at 9:00 AM! Sign up in RhinoFit! ISLAND PARTY! Saturday, May 26th! →Shuttles begin at 10:00 and will on the hour throughout the day. →Captain Ron will meet you at the City dock behind the Park! MURPH on Memorial Day, May 28th, at 8:30 AM! →Add […]
May 16, 2018

Thursday, May 17, 2018

ANNOUNCEMENTS! Mobility is TODAY at 5:30 in the small gym… The Class is currently Full… there is a waiting list available Yoga is on SUNDAY at 9:00 AM! Sign up in RhinoFit! ISLAND PARTY! Saturday, May 26th! More info to come! MURPH on Memorial Day, May 28th, at 8:30 AM! Add some extra […]
May 15, 2018

Wednesday, May 16, 2018

ANNOUNCEMENTS! Mobility is TOMORROW at 5:30 in the small gym… The Class is currently Full… there is a waiting list available Yoga is on SUNDAY at 9:00 AM! Sign up in RhinoFit! ISLAND PARTY! Saturday, May 26th! More info to come! MURPH on Memorial Day, May 28th, at 8:30 AM! Add some extra […]
May 14, 2018

Tuesday, May 15, 2018

ANNOUNCEMENTS! Mobility on Thursday at 5:30 in the small gym! Space is limited! Don’t just show up… Sign up in RhinoFit! Yoga on Sunday at 9:00 AM! Sign up in RhinoFit! ISLAND PARTY! Saturday, May 26th! More info to come! MURPH on Memorial Day, May 28th, at 8:30 AM! CrossFit Games Atlantic Regional← tickets on […]
May 12, 2018

Monday, May 14, 2018

ANNOUNCEMENTS! Whole30 Starts today! Our WOD 1 is the pre-test… New Core Strength Program starts today! “Core of Champions” 8-week program, Mondays/Wednesdays/Fridays Our WOD 2 today is the Pre-test… Mobility with Susie is BACK this week! Thursday at 5:30 in the small gym! Sign up in RhinoFit! ↓         […]
May 11, 2018

Saturday, May 12, 2018

ANNOUNCEMENTS! New Core Strength Program starting Monday! More info to come… Mobility with Susie is BACK beginning next week! Thursday’s at 5:30 in the small gym! Sign up in RhinoFit! ↓            ↓            ↓             ↓     […]
May 10, 2018

Friday, May 11, 2018

ANNOUNCEMENTS! New Core Strength Program starting Monday! More info to come… Mobility with Susie is BACK beginning next week! Thursday’s at 5:30 in the small gym! Sign up in RhinoFit! ↓            ↓            ↓             ↓     […]
May 9, 2018

Thursday, May 10, 2018

ANNOUNCEMENTS! New Core Strength Program starting next week! More info to come… Mobility with Susie is BACK beginning next week! Thursday’s at 5:30 in the small gym! Sign up in RhinoFit! ↓            ↓            ↓             ↓   […]
May 8, 2018

Wednesday, May 9, 2018

NEW! Mobility with Susie is BACK beginning next week! Thursday’s at 5:30 in the small gym! Sign up in RhinoFit! Come spend an hour learning to take care of your body.  Joint mobility, stability, soft tissue health, neuromuscular control, and body movement are all aspects of this amazing class. Learn different mobilizations each […]
May 7, 2018

Tuesday, May 8, 2018

NEW! Mobility with Susie is BACK beginning next week! Thursday’s at 5:30 in the small gym! Sign up in RhinoFit! Come spend an hour learning to take care of your body.  Joint mobility, stability, soft tissue health, neuromuscular control, and body movement are all aspects of this amazing class. Learn different mobilizations each […]
May 6, 2018

Monday, May 7, 2018

NEW! Click Here for more info← Starts next Monday, May 14th Sign up by Friday on the BIG white board!   Mobility with Susie is BACK, Thursday’s at 5:30 in the small gym! Sign up in RhinoFit! Come spend an hour learning to take care of your body.  Joint mobility, stability, […]
May 4, 2018

Saturday, May 5th, 2018

Announcements: Is YOUR name on the board!!!??? ISLAND PARTY! Saturday, May 26th! See the list on the board →→→→ CrossFit Games Atlantic Regional← tickets on sale… June 1-3 Name on the Board →→→→ FREE Mother’s Day Yoga class, Sunday, May 13th at 9:00 AM! Please sign up on the board→→→→ All are welcome… bring […]