Saturday, November 4, 2017

Friday, November 3, 2017
November 2, 2017
Monday, November 6, 2017
November 5, 2017

Saturday, November 4, 2017

Announcements!

The November “16 Club” has started!
To make the 16 Club you must do a CrossFit WOD 4 times a week for the current month.
Good Luck!!

Tonight we have the combined “October 16 Club” and “Lurong Challenge” Pot Lucks!
Cheryl’s address is on the board! 6:00 PM

Save the Dates…
November 23rd ~ Thanksgiving Day Filthy Fifty! 

December 16th ~ Our Annual TCCF Christmas Party at Ron and Sue’s!
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HAPPY BIRTHDAY RAY!!!


Warm-up:
Jump rope ~ 3 sets of 20 DUBs/40 Singles
30 Dynamic Calf 
Stretches
HQ Warm-up… 10 reps each
10 Kettlebell Swings

Dynamic Supine Scorpion
Foam Roll

WOD:
Partner ~ “I Go You Rest”

10 Rounds for Time…
10 Double-unders Switch
10 Squats  →Switch
10 Kettlebell Swings  →Switch
10 Sit-ups  →Switch

P1 completes 10 reps of the movement while the P2 rests…then switch.
Only one partner works at a time.
Scale Double-unders to 20 singles
Rx Kettlebell weight 35/50+#

Recovery/Stretching:
400 meter recovery walk with pinch grip carry
Calf On a Kettlebell

Foam Roll

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