Saturday, July 7, 2018

Friday, July 6th, 2018
July 5, 2018
Monday, July 9, 2018
July 8, 2018

Saturday, July 7, 2018

Announcements!

Need a CAR DECAL? 
Help represent TCCF in our community
Ask your Trainer for one!

Bike WOD next Saturday! Plan to bring your bike!
A short bike ride will be part of the WOD!
  If you don’t have a bike, don’t worry… you can share or use a stationary bike!

Many thanks to all who came out to participate in the 4th of July Parade!
It was a great day!!!
Thank you also to Nicole and Chris Lindseth for
hosting a great party for all of us to enjoy!

Yoga on Sunday at 9:00 AM! ←sign up in RhinoFit!
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Warm-up:
3 sets of:
Jump rope – 20 reps
3 inchworms
10 each:
pvc pipe presses
pvc pipe pass throughs
box step-overs
squats

Dumbbell Push Press

WOD:
Partner and a Deck of Cards!
Jump rope (dubs or singles)
Dumbbell push press 25/35 lbs.
Box step-overs (no standing required) 20/24 inches
Squats (use a plate to get full depth if needed)

Joker 1: 400 meter partner barbell carry 65/95 lbs. (farmer carry style)
Joker 2: 20 alternating burpees over bar (one partner works at a  time)

Recovery:
400 meter recovery walk with pinch grip carry
“Y” stretch
Foam roll

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