Pre-WOD: Goals on the board!
(coach-led at :15) 5 x 10 second PVC Squat bottom holds,

Snatch Grip Deadlift: (Based on 1 RM Deadlift) 5 @ 40%, 5 @ 50%, 5 @ 60%

10 rounds for time:
 5 Squat Snatch 65/95#
10 Floor Wipers 65/95#

Post-WOD: Cobra, PVC Pipe shoulder work

Rebecca and Mike Ski Pic

Rebecca and Mike…AMRAP in 6 Hours: Up and Down the mountain!
…many great stories about how our CrossFitters are rockin’ the slopes!

February 10, 2013

Monday, February 11, 2013

Pre-WOD: Goals on the board! (coach-led at :15) 5 x 10 second PVC Squat bottom holds, Snatch Grip Deadlift: (Based on 1 RM Deadlift) 5 @ 40%, 5 @ 50%, 5 @ 60% 10 rounds for time:  5 Squat Snatch 65/95# 10 Floor Wipers 65/95# Post-WOD: Cobra, PVC Pipe shoulder […]
February 8, 2013

Saturday, February 9, 2013

“SIT, FLIP, ROW, and RUN!” Complete the following with a partner: AMRAP in 12 Minutes: Alternate Tire Flips and a 200 Meter Run Record total tire flips. Rest 1 minute… AMRAP in 12 Minutes: Alternate Sit-ups and a 200 Meter Row Record total sit-ups.
February 7, 2013

Friday, February 8, 2013

Make-up Day/Team WOD  
February 6, 2013

Thursday, February 7, 2013

1 Rep Max Make-up Day or Split Jerk Practice (NFT) Complete as many rounds as possible in 15 minutes of: 6 Split Jerks- alternating legs @ 1 RM Shoulder Press Weight, 3 Muscle Ups, 100 Meter Sprint  Post-WOD: Death Stretch, Samson Stretch Denise does double unders!
February 5, 2013

Wednesday, February 6, 2013

“Loredo” Six rounds for time of: 24 Squats 24 Push-ups 24 Walking lunge steps Run 400 meters Post-WOD: Prone Scorpion, Calf Stretch U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston,   Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based […]
February 5, 2013

Festivus Games: April 13, 2013

The concept is simple: a CrossFit competition designed for novice and intermediate CrossFitters. Get a great workout while meeting other CrossFitters like you! No athlete (whether 6 months in or brand new to CrossFit) needs to scale any of the events. This competition is about capacity more than a high […]
February 5, 2013

Tough Mudder: May 18-19, 2013

If you had fun at the Warrior Dash, just wait! Tough Mudder events are hardcore 10-12 mile obstacle courses designed by British Special Forces to test your all around strength, stamina, mental grit, and camaraderie. With the most innovative courses, 700,000 inspiring participants worldwide to date, and more than $5 […]
February 4, 2013

Tuesday, February 5, 2013

7Rounds for time 7Hang Cleans 75/115# 7Front Squats 75/115# 7Pull-ups (Last on 1/4/12) Post-WOD: Single-leg Extension, PVC Pipe Shoulder work
February 3, 2013

Monday, February 4, 2013

Pre-WOD: Inchworms 30′, 2 Min. Double Under Practice Complete 5 Rounds for time of: 20 Double Unders 150 Meter Waiter’s Walk 25/35# 10 Knees to Elbows Post-WOD: Supine Scorpion, Toes Raises/Calf Stretch Combo
February 1, 2013

Saturday, February 2, 2013

Complete as many rounds as possible in 20 Minutes of: 15 Back Extensions 40 Foot Broad Jumps 15 Sit-ups Run…NE Door to NW Door 15 Ring Dips Post-WOD Stretching: Athlete’s Choice                       And remember…
January 31, 2013

February 1, 2013

Make-up Day/Team WOD  
January 30, 2013

Thursday, January 31, 2012

Work up to a 1 Rep Max: Overhead Squat (NFT) Complete as many reps as possible in 20 minutes of: Turkish Get-ups 25/35# Complete three 400 Meter Rows (not in succession) during the allotted time period Post-WOD: 90/90 Hip Stretch, 2 each side. Prone Scorpion, 2 each side
January 29, 2013

January 30, 2013

Pre-WOD: Max Dead-hang Pull-ups without letting go of the bar 5Rounds for time 10Deadlifts (@60% 1RM) 4Bar-facing Burpees 1Rope Climb Post-WOD: Single-leg Extension, 2 each side. PVC Pass throughs
January 28, 2013

January 29, 2013

20 Minute AMRAP Ladder: 2 Hand Stand Push-ups, 4 Box Jumps, 8 Sit-ups  2 Hand Stand Push-ups 8 Box Jumps 16 Sit-ups Continue…add 4 Box Jumps and 8 Sit-ups each round. Hand Stand Push-ups stay the same.  Post-WOD: Supine Scorpion, 2 each side. Wall Toe Raises/Calf Stretch       […]
January 28, 2013

Class Time Survey – You are Important!

Thank you to everyone who has already filled out our class time survey at the gym. One of the many awesome characteristics of our TCCF family is our ability to communicate and provide feedback, and we are happy to hear your feedback regarding our class schedule! If you haven’t already, […]