Saturday, December 30, 2017

Friday, December 29, 2018
December 28, 2017
Tuesday, January 2, 2018
January 1, 2018

Saturday, December 30, 2017

Announcements!

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

Our January “16 Club” challenge starts next week! 

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

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

January 15 – February 18  ~ Lurong “Resolution” Challenge! 

January 21st ~ “Jump Rope Double-under Seminar”
Molly and her crew from JumpRope (
⇐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!
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Warm-up:
Partner up and…
Run 200 meters
Row 20 calories while partner does ⇓
30 Dynamic calf stretches ⇐             
and…
:30 Plank ⇐

10 Each Synchronized:
Kettlebell swings
Goblet Squats
Wall Ball Shots
Sit-ups

Dynamic supine scorpion
Piriformis Stretch

Foam Roll

WOD for Time:
Partner 2018!
1. 20 Calorie Row while partner runs 200 meters + plank hold in remaining time
…SWITCH!
⇒18 Synchronized Kettlebell swings 35/50
2. 20 Calorie Row while partner runs 200 meters + plank hold in remaining time
…SWITCH!
⇒18 Synchronized Goblet Squats 35/50#
3. 20 Calorie Row while partner runs 200 meters + plank hold in remaining time
…SWITCH!
⇒18 Synchronized Wall Ball Shots 14/20#
4. 20 Calorie Row while partner runs 200 meters + plank hold in remaining time
…SWITCH!
⇒18 Synchronized Sit-ups
5. 20 Calorie Row while partner runs 200 meters + plank hold in remaining time
…SWITCH!
⇒18 Synchronized Burpees!
Wish your Partner a HAPPY NEW YEAR!!! 

Recovery/Stretching:
400 meter recovery walk with pinch grip carry
Death stretch
Foam roll

 

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