“Filthy Fifty”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Filthy Fifty 2011

Filthy Fifty 2011!

 

November 21, 2012

Thursday, November 22, 2012 HappyThanksgiving!

“Filthy Fifty” For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders  
November 20, 2012

Wednesday, November 21, 2012

20minute AMRAP 8Turkish Get-ups 25/23# Run300 Meters Shopping? Remember to pick up some food to donate for our food drive!
November 20, 2012

Thanksgiving Food Drive at TCCF!

If you are looking for an opportunity to give to those in need in our community this Thanksgiving we have one for you! Harvest Food & Outreach Center is a non-profit organization that provides food, clothing, crisis services, and most of all hope to those who are in poverty or struggling […]
November 19, 2012

Tuesday, November 20, 2012

“Fran“ Three rounds, 21-15- and 9 reps, for time of: Thrusters 65/95# Pull-ups
November 19, 2012

Thanksgiving Week Update!

Updated Class Schedule: Thursday 9:00 AM… “Filthy Fifty” Wear your TCCF T-Shirt! (no evening classes) Friday 7:00, 8:00, and 9:00 AM (no evening classes) Saturday 8:00 &  9:00 AM Please remember to sign up for all of these classes online! Special Opportunity at TCCF! If you are looking for an opportunity […]
November 18, 2012

Monday, November 19, 2012

3rounds 1 minRow for Calories 1 minPush-ups 1 minBack Squats 75/115# 1 minButterfly Sit-ups 1 minRest
November 16, 2012

Saturday, November 17, 2012

3rounds for time 20Goblet Squats 25/35# Run200 Meters 201-Arm Dumbbell Snatch 25/35# 150 MWaiter’s Walk 25/35#
November 15, 2012

Friday, November 16, 2012

Make-up Day/Team WOD  
November 14, 2012

Thursday, November 15, 2012

30 Thrusters 55/75#, 3 Rope Climbs, 20 Thrusters 55/75#, 2 Rope Climbs, 10 Thrusters 55/75#, 1 Rope Climb                                  
November 13, 2012

Wednesday, November 14, 2012

Complete 21-15-9 rounds of: GHD Sit-ups, Pull-ups. Run 400 Meters after each set  
November 12, 2012

Tuesday, November 13th, 2012

“JJ” a Hero WOD: 10Rounds for Time 1-10Squat Cleans 85/115# Alternate With 10-1Hand Stand Push-ups   U.S. Marine Lance Corporal Justin James “JJ” Wilson, 24, of Palm City, Florida, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was […]
November 11, 2012

Monday, November 12, 2012

Lurong LivingPaleo  Challenge Benchmark WOD #3: 5 Rounds for time: 20 Burpees 20 Kettlebell Swings 25/35/53# Compare to 9/24/12…
November 9, 2012

Saturday, November 10, 2012

18minute AMRAP Run300 Meters 15Ring Dips 15Back Extensions 1Prowler Push
November 8, 2012

Friday, November 9, 2012

Team WOD/Make-up day
November 7, 2012

Thursday, November 8, 2012

Lurong Living Paleo Challenge Benchmark WOD #2 “Christine”: (last on 9/26/12- compare your score!) 3 Rounds for time Row 500 Meters 12 Body Weight Deadlifts (scaled = 1/2 body weight) 21 Box Jumps 20/24″ (scaled 12/16″) “I did it!”