Monday, July 2, 2018

Saturday, June 30, 2018
June 29, 2018
Tuesday, July 3, 2018
July 2, 2018

Monday, July 2, 2018

The Parade and 4th of July Party are almost here!
Here’s what you need to know ↓↓↓↓↓

TOMORROW – Float decorating, at 7:30 PM here at the box!
→WEDNESDAY – Parade line up on at 8:15 AM!
Meet at the gym at 7:45 if you want to carpool (we usually line up on Central Avenue north of Jackson Street, near 
the cemetery)

→ WEDNESDAY – Party at the Lindseth’s  following the parade 11:30 AM (all afternoon)!
… See more info on the music stand →→→

Please find a way to participate!
It is always an awesome day in the life of our TCCF Family!

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FITAID is here!
No artificial colors, flavors, or sweeteners…
$3.00 or $3.50 per can! Give it a try and let us know what you think!

Be Brave and Kind – Help out Sirsy!
Our Friend Melanie from the band Sirsy needs our help (see the link above↑)

MOBILITY on Thursday at 5:30 PM Sign up in RhinoFit!

YOGA on Sunday at 9:00 AM! Sign up in RhinoFit!

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HAPPY BIRTHDAY CHRISTINA (JULY 1st)!!!
HAPPY BIRTHDAY FRANK!!!


Warm-up:
Run 200 meters
5-10 pull-ups
5-10 ring dips or push-ups
20 banded good mornings

WOD:
Complete as many rounds as possible in 9 minutes of:
10 deadlifts
10 ring
-dips

Rx weights: 155/225 lbs. (max!)

Deadlift
Ring Dip
Kipping Ring Dip
_______________________________________

Scaling:
This WOD is short and is designed for intensity. Choose a weight today that is challenging, but allows you to go unbroken for each set. Your version of ring dips or push-ups should also set you up for unbrokenness! Keep it moving!

Intermediate:
105/155 lbs 
Ring dips on your heels (lower rings) or push-ups

Beginners:
35/65 lbs.
Push-ups
_______________________________________

Core Training – Week 8/Session 1
Note: our Core Training post-test will be on Monday, July 9th

(11 minutes)
1. Every 2 minutes for 4 rounds:
•60 seconds of L-sit hold (either ring or bar)
•30 seconds of flutter kicks

2. Hollow rocks or Knee tuck hollow rocks
•100 repetitions

Recovery/Stretching:
400 meter walk with pinch grip or barbell carry
cobra to child’s pose

3-way shoulder on the rig
supine scorpion
Foam roll

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