Friday, December 29, 2018

Thursday, December 28, 2017
December 27, 2017
Saturday, December 30, 2017
December 29, 2017

Friday, December 29, 2018

Announcements!

Make your New Year’s Resolution to GET YOUR DOUBLE-UNDERS!
TCCF is planning to host a “Jump Rope Double-under Seminar” on Sunday, January 21st
Molly and her crew from JumpNRope 
⇐see link did a seminar at TCCF
two summers ago and they were great!
→We need 14 people to make this event a GO! 
The seminar is 2+ hours long and the cost is $60 per person…
Indicate your interest by putting your name on the whiteboard!

Our next 6-week session of KidFit will be starting on January 8th!
Ages 6-8 at 4:30 PM and 9-12 at 5:30 PM ~ Classes on Mondays and Wednesdays
Please sign up in RhinoFit!

A new session of our supplemental weightlifting class will be offered starting January 9th.
This is an 8-week class ~ Tuesdays and Fridays ~ 5:15 – 6:25.
Information sheets are on the table. Please sign up in RhinoFit

The December “16 Club” challenge is in week 4! Keep fighting for those days!

New Year’s Eve Party at Adam and Traci’s!
7:00 PM ~ Bring a Dish to Share! BYOB!

Lurong “Resolution” Challenge registration is open.
The dates are: January 15 – February 18

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HAPPY BIRTHDAY GRIFFIN AND MAYA!!!


Warm-up:
With a running clock set at 18 minutes, spend 6 minutes on each:
1. Cross-over Symmetry
2. Run 200 meters + 10 walking Samsons + :30 bar hang
2 x
10 Sit-ups
10 Hip Extensions
5-10 Burpee Pull-ups
3. “Y” stretch around the clock
10 Dynamic supine scorpion
10 Dynamic prone scorpion
Piriformis stretch

Skill:
Shoulder to Overhead options
Bar-only complex (slow for technique):
3 Shoulder Press
3 Push Press
3 Push Jerk
Rest & Repeat 3 times…
Take time to warm-up to your working weight

WOD:
3 Rounds for time of:
20 GHD Sit-ups
15 Shoulder to Overhead 65/95#
10 Burpee Pull-ups
Run 400 Meters

Recovery/Stretching:
400 meter recovery walk with pinch grip carry
“Y” stretch
Foam Roll

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