Thursday, December 28, 2017

Wednesday, December 27, 2017
December 26, 2017
Friday, December 29, 2018
December 28, 2017

Thursday, December 28, 2017

Announcements!

Make your New Year’s Resolution to GET YOUR DOUBLE-UNDERS!
TCCF is planning to host a “Jump Rope Double-under Seminar” on Sunday, January 21st
Molly and her crew from JumpNRope 
⇐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!

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

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

The December “16 Club” challenge is in week 4! Keep fighting for those days!

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

Lurong “Resolution” Challenge registration is open.
The dates are: January 15 – February 18 ~ Early bird pricing ends today!

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Warm-up:
Run 200 meters
10 Inchworms
10 Goblet squats with a 3 second hold
10 box jumps (set up your box)

Triceps smash ~ :30 – 1:00 minute on each arm x 2
10 dynamic supine scorpion
10 dynamic prone scorpion
Foam roll

Skill:
The Front Squat
Warm up in sets of 3~
Set up your weights for each round keeping them
beside the rig or your squat rack.
Leave adequate room in front of you to dump the bar as needed…

WOD for time:
10 Front Squats @ 50%

10 Box jumps 24/30″
8 Front Squats @ 60%
10 Box jumps 24/30″
6 Front Squats @ 70%
10 Box jumps 24/30″
4 Front Squats @ 80%
10 Box jumps 24/30″
2 Front Squats @ 90%
10 Box jumps 24/30″

Post LOAD for each round and TIME…

Recovery/Stretching:
400 meter recovery walk with pinch grip 
carry
Banded hamstring/quad stretches
Foam roll

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