Thursday, October 12, 2017

Wednesday, October 11, 2017
October 9, 2017
Friday, October 13th
October 12, 2017

Thursday, October 12, 2017

Announcements!

Join us on Saturday from 9:00-11:00 for our Battle for the Booty “Partner-Palooza”!
There will be no regular classes on Saturday!
Bring a chair and root for your favorite pair!

Our New T-Shirts are in! If you pre-ordered be sure to pick yours up today!
The T-Shirts on the rack are available for purchase…

We are in week 2 of the “October 16 Club”!
4 WODs per week or more!
We had 13 members achieve 4 WODs per week in September.

But… we did have a hurricane!
We expect a much higher number this month.
You can do it TCCF!
*****************************************************
HAPPY BIRTHDAY INO!!!


Warm-up:
Run 100 meters
20 Meters of walking lunges
15 Squats
10 Push-ups
Run 100 meters

30 Dynamic Calf stretches
20 Dynamic Supine Scorpion
Foam Roll

Skill:
The Air Squat

WOD:

Loredo ~ A Hero WOD
Six rounds for time/25 minute Cap:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

Recovery/Stretching:
Recovery walk
Banded hamstring/quad stretches
Foam Roll

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