Monday, October 30, 2017

Saturday, October 28, 2017
October 27, 2017
Tuesday, October 31, 2017
October 30, 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 a week for the current month. 
In November you can get 2 days this week (starting Wednesday) and 2 days the last week to make 4 days, plus the 3 full weeks in the middle of the month. Good Luck!

Save the Dates…
November 4th (Saturday) ~ “October 16 Club” and “Lurong Challenge” Celebrations
We are combining the Pot Lucks! Cheryl is our host!
Sign up on the board… 6:00 PM. Address… see the board→→→

November 23rd ~ Thanksgiving Day Filthy Fifty! 

December 16th ~ Our Annual TCCF Christmas Party at Ron and Sue’s!
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HAPPY BIRTHDAY ROXY (10/29)!!!

Warm-up:
Cross-over Symmetry
Run 200 meters
10 Inchworms
2 x 5 PVC pipe:
…Snatch grip deadlifts

…Pass throughs
…Overhead squats

Dynamic Prone Scorpion
Foam Roll

Skill:
The Squat Snatch with Coach Burgener
Practice the set-up and the 3 snatch 
positions

WOD:
Squat Snatch 1-1-1-1-1-1-1

New Members may work on snatch technique
and then add: (athlete’s choice some or all)
500 meter row for time…
Max sit-ups in 1 minute…
400 Meter run for time…

Recovery/Stretching:
Piriformis stretch
Death stretch
Foam roll

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