Thursday, November 2, 2017

Wednesday, November 1, 2017
October 31, 2017
Friday, November 3, 2017
November 2, 2017

Thursday, November 2, 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. 
In November you can get 2 days this week and 2 days the last week to make 4 days, plus the 3 full weeks in the middle of the month. Good Luck!

Save the Dates…
November 4th (Saturday) ~ “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. Address… see the board→→→

November 23rd ~ Thanksgiving Day Filthy Fifty! 

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

Warm-up:
Cross-Over Symmetry
Row 500 Meters
PVC Pipe… 2 x 5:
Deadlifts
Clean Pulls
Snatch Pulls
Pass Throughs
Presses

Dynamic Prone Scorpion
Dynamic Supine Scorpion
Foam Roll

Skills:
The Power Clean, Power Snatch, and Push Jerk

WOD:
Created by Trainer Stacey and programmed in honor of her Birthday!

For time…
Row 400 meters
30 Power Cleans
Row 300 meters
20 Power Snatch
Row 200 meters
10 Push Jerk
Row 100 meters

Rx weights 55/75#

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

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