Saturday, June 30, 2018

Friday, June 29, 2018
June 28, 2018
Monday, July 2, 2018
July 1, 2018

Saturday, June 30, 2018

NEW! Check out our newest retail item… FITAID!
No artificial colors, flavors, or sweeteners…
$3.00 or $3.50 per can! Give it a try and let us know what you think!

The Parade and 4th of July Party are coming up NEXT WEEK!  
Please check out the board →→→→→

→ Float Decorating day on Tuesday the 3rd at 7:30 PM…
→ Parade line up on Wednesday the 4th at 8:15 AM…
→ Party at the Lindseth’s  following the parade
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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Be Brave and Kind – Help out Sirsy!
Our Friend Melanie from the band Sirsy needs our help (see the link above↑)

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

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Warm-up:
HQ Warm-up with ring rows!

WOD:
“Partner Pacer with Pet Rock”
Complete as many rounds as possible in 20 minutes of:
12 sit-ups
12 kettlebell sumo deadlift high pulls
12 squats
12 ring rows
12 lunges

→Only one partner works at a time…
→For example:
P1 does 12 sit-ups while P2 holds the rock, then
P2 does 12 sit-ups while P1 holds the rock…

Rx weights:
Sumo deadlift high pull – 35/50 lb. kettlebell
The pet rock: 25/35 lb. plate

Score total rounds plus combined reps. Each round counts 24…

Recovery/Stretching:
400 meter walk with pinch grip or barbell carry
3-way shoulder on the rig
banded hamstring stretches
Foam roll

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