Announcements:
Swing Dance Class #2 ~ November 20th ~ 7:30 PM
Jess Conway will be back!

Reminders:
Thanksgiving Day “Filthy Fifty” 

Christmas Party ~ December 16th ~ Pot Luck + Gift Exchange!
********************************

Warm-up:
50 yard run + calf stretches
Set up your equipment and warm-up on each of these:
Push-ups
Box jumps
Burpees
Wall Balls
Pull-ups

Skills:
Barbell lifts – Deadlift, and Clean and Jerk
Warm-up and work up to your working weight

WOD:
“Crain” ~ A Hero WOD!
2 Rounds for Time (SEE BELOW ⇓)…
Because of time limitations we will be doing 2 rounds of 17 reps
• 34 push-ups
• 50-yard sprint
• 34 deadlifts, 95/135 lbs.
• 50-yard sprint
• 34 box jumps, 20/24-inch box
• 50-yard sprint
• 34 clean and jerks, 65/95 lbs.
• 50-yard sprint
• 34 burpees
• 50-yard sprint
• 34 wall-ball shots, 14/20 lb. ball
• 50-yard sprint
• 34 pull-ups
• 50-yard sprint

Recovery/Stretching:
“Y” Stretch
Piriformis
Foam Roll

November 6, 2017

Tuesday, November 7, 2017

Announcements: Swing Dance Class #2 ~ November 20th ~ 7:30 PM Jess Conway will be back! Reminders: Thanksgiving Day “Filthy Fifty”  Christmas Party ~ December 16th ~ Pot Luck + Gift Exchange! ******************************** Warm-up: 50 yard run + calf stretches Set up your equipment and warm-up on each of these: Push-ups […]
November 5, 2017

Monday, November 6, 2017

Announcements: Swing Dance Class #2 ~ November 20th ~ 7:30 PM Jess Conway will be back! Reminders: Thanksgiving Day “Filthy Fifty”  Christmas Party ~ December 16th ******************************** HAPPY BIRTHDAY SONIA!!!   Warm-up: 20 Walking Lunge steps 10 Slow Goblet squats :30 Bar hang Triceps smash on the clock ~ 2 x […]
November 3, 2017

Saturday, November 4, 2017

Announcements! The November “16 Club” has started! To make the 16 Club you must do a CrossFit WOD 4 times a week for the current month. Good Luck!! Tonight we have the combined “October 16 Club” and “Lurong Challenge” Pot Lucks! Cheryl’s address is on the board! 6:00 PM Save the […]
November 2, 2017

Friday, November 3, 2017

Announcements! The November “16 Club” has started! To make the 16 Club you must do a CrossFit WOD 4 times a week for the current month.  In November you can get 2 days this week and 2 days the last week to make 4 days, plus the 3 full weeks […]
November 1, 2017

Thursday, November 2, 2017

Announcements! The November “16 Club” has started! To make the 16 Club you must do a CrossFit WOD 4 times a week for the current month.  In November you can get 2 days this week and 2 days the last week to make 4 days, plus the 3 full weeks […]
October 31, 2017

Wednesday, November 1, 2017

Announcements! The November “16 Club” starts on TODAY! To make the 16 Club you must do a CrossFit WOD 4 times a week for the current month.  In November you can get 2 days this week and 2 days the last week to make 4 days, plus the 3 full […]
October 30, 2017

Tuesday, October 31, 2017

Announcements …Happy Halloween! Wear your costume to the Halloween WOD today (if you dare)! We look forward to seeing a festive group! Lurong Challenge update… currently in 5th place in the Country! The November “16 Club” starts TOMORROW! To make the 16 Club you must do a CrossFit WOD 4 […]
October 29, 2017

Monday, October 30, 2017

Announcements! Lurong Challenge update… currently in 5th place in the Country! Wear your costume to the Halloween WOD tomorrow (if you dare)! We look forward to seeing a festive group! The November “16 Club” starts on Wednesday! To make the 16 Club you must do a CrossFit WOD 4 times […]
October 27, 2017

Saturday, October 28, 2017

Announcements! Wear your favorite costume to the Halloween WOD on Tuesday (if you dare)! We look forward to seeing a festive group! This is it! The last weekend of the Lurong Challenge! We are currently in 5th place in the Country! Finish up your Final WOD, Weighing and Measuring, Goals, Recipes, […]
October 26, 2017

Friday, October 27, 2017

Announcements! Wear your favorite costume to the Halloween WOD on Tuesday (if you dare)! We look forward to seeing a festive group! We are in our last week of the Lurong Challenge and currently in 5th place in the Country! This week we have our Final WOD, Weighing and Measuring, […]
October 25, 2017

Thursday, October 26, 2017

Announcements! We are in our last week of the Lurong Challenge and currently in 5th place in the Country! This week we have our Final WOD, Weighing and Measuring, Goals, Recipes, Testimonials, Lifestyle Focus… Stay Strong! Get your points! Go TCCF! Barbell Clinic with Bronco tomorrow at 6:30 PM… “The […]
October 24, 2017

Wednesday, October 25, 2017

Announcements! We are in our last week of the Lurong Challenge and currently in 5th place in the Country! This week we have our Final WOD, Weighing and Measuring, Goals, Recipes, Testimonials, Lifestyle Focus… Stay Strong! Get your points! Go TCCF! Barbell Clinic with Bronco Friday at 6:30 PM… “The […]
October 23, 2017

Tuesday, October 24, 2017

Announcements! We are in our last week of the Lurong Challenge and currently in 5th place in the Country! This week we have our Final WOD, Weighing and Measuring, Goals, Recipes, Testimonials, Lifestyle Focus… Stay Strong! Get your points! Go TCCF! Barbell Clinic with Bronco Friday at 6:30 PM… “The […]
October 22, 2017

Monday, October 23, 2017

Announcements! We are in our last week of the Lurong Challenge and currently in 5th place in the Country! This week we have our Final WOD, Weighing and Measuring, Goals, Recipes, Testimonials, Lifestyle Focus… Stay Strong! Get your points! Go TCCF! Barbell Clinic with Bronco Friday at 6:30 PM… “The […]
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! […]