Saturday, October 28, 2017

Friday, October 27, 2017
October 26, 2017
Monday, October 30, 2017
October 29, 2017

Saturday, October 28, 2017

Announcements!

Wear your favorite costume to the Halloween WOD on Tuesday (if you dare)!
We look forward to seeing a festive group!

This is it! The last weekend of the Lurong Challenge! We are currently in 5th place in the Country! Finish up your Final WOD, Weighing and Measuring, Goals, Recipes, Testimonials, Lifestyle Focus…   Stay Strong! Get your points! Go TCCF!

Save the Dates…
November 4th ~ The “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

November 23rd ~ Thanksgiving Day Filthy Fifty! 

December 16th ~ Our Annual TCCF Christmas Party at Ron and Sue’s!
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Warm-up:
Run 400 meters
10 each:
→inchworms
→Push-ups
→Sit-ups
→Kettlebell Swings

Dynamic supine scorpion
Foam Roll

Skill:
The Broad Jump
Practice with your partner! Measure for max effort!

WOD:
3 Rounds + Cash Out for time…
Set 1:
P1: 10 M of Broad Jumps (West to East), 5 Push-ups, 10 M of Broad Jumps (East to West)

P2: Hold a Forearm Plank Hold
~Switch~
Set 2:
5 Sit-ups
Set 3:
5 Kettlebell Swings 35/50# (face the wall)
Cash Out: 400 meter run together

Recovery/Stretching:
400 meter recovery walk with pinch grip carry
“Y” stretch
Calf stretches
Foam Roll

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