Thursday, July 12, 2018

Wednesday, June 11, 2018
July 10, 2018
Friday, July 13, 2018
July 13, 2018

Thursday, July 12, 2018

Announcements!

Going on a vacation/staycation this summer?
Send us a picture of yourself doing something 
CrossFit-ish! We will post it on SugarWOD! 

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

Bike WOD THIS 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!

Mobility Tonight at 5:30 PM! ←sign up in RhinoFit!

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

HYDRATION! ~ HYDRATION! ~ HYDRATION!
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Warm-up
10 meters of each…walk back:
walking lunges with ‘torso twist and hold’ (to the side of the front knee)
over the hurdle

figure 4
bear walks

2 sets of 10 each: 
bird dogs – 5 second hold/5 each side
kettlebell swings (light)
sit-ups

10 dynamic supine scorpion

WOD
In one minute (with a running clock) complete:
15 kettlebell swings
Max rep ABMAT sit-ups ←arms must be straight to Rx!
Then rest 1 minute…
Continue for 8 rounds!

Post total sit-ups…

**Bonus… run a distance of your choice: 1 mile, 800, 400…

Rx weights: 35/50 lbs.
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The Kettlebell swing
The ABMAT sit-up
___________________________________________
Scaling:
The kettlebell swings absolutely need to be done unbroken to allow time for your sit-ups.
Choose wisely when it comes to your kettlebell weight. Consider the volume as well. ___________________________________________

Beginners:
Set your sights on 4 rounds… decide at that point if you want to continue.
___________________________________________

Recovery/Stretching:
400 meter recovery walk with pinch grip carry
Cobra to child’s pose x 3
Supine scorpion

Foam roll

 

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