Friday, November 3, 2017

Thursday, November 2, 2017
November 1, 2017
Saturday, November 4, 2017
November 3, 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 in the middle of the month. Good Luck!

Tomorrow we have our “October 16 Club” and “Lurong Challenge” Pot Lucks!
Cheryl’s address is on the board! 6:00 PM

Save the Dates…
November 23rd ~ Thanksgiving Day Filthy Fifty! 

December 16th ~ Our Annual TCCF Christmas Party at Ron and Sue’s!
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Warm-up:
Cross-Over Symmetry
20 Dynamic calf stretches
Run 400 meters
20 Dynamic calf stretches
Lunge/Squat complex ~ 20 meters
5 – 10 Pull-ups
5 – 10 Handstand Push-ups

Dynamic Prone Scorpion
Piriformis Stretch
Foam Roll

Skills:
Butterfly Pull-ups
Practice the box butterfly drill…
and bicycle leg motion

WOD:
AMRAP in 13 minutes…
5 Handstand Push-ups
20 Weighted Walking Lunge Steps 35/50#
5 Pull-ups

Recovery/Stretching:
Recovery walk with pinch 
grip carry
“Y” Stretch
Death Stretch
Foam Roll

 

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