Tuesday, July 3, 2018

Monday, July 2, 2018
July 1, 2018
July 4th, 2018 – HAPPY INDEPENDENCE DAY!
July 3, 2018

Tuesday, July 3, 2018

The Parade and 4th of July Party are almost here!
Here’s what you need to know ↓↓↓↓↓

TODAY – Float decorating, at 7:30 PM here at the box!
→TOMORROW – Parade line up on at 8:15 AM!
If you want to carpool meet at the gym at 7:45!
(we usually line up on Central Avenue north of Jackson Street, near 
the cemetery)

→ TOMORROW – Party at the Lindseth’s  following the parade 11:30 AM (all afternoon)!
… See more info on the music stand →→→

Please find a way to participate!
It is always an awesome day in the life of our TCCF Family!

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FITAID is here!
No artificial colors, flavors, or sweeteners…
$3.00 or $3.50 per can! Give it a try and let us know what you think!

Be Brave and Kind – Help out Sirsy!
Our Friend Melanie from the band Sirsy needs our help (see the link above↑)

MOBILITY on Thursday at 5:30 PM Sign up in RhinoFit!

YOGA on Sunday at 9:00 AM! Sign up in RhinoFit!

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HAPPY BIRTHDAY MICHELLE GRAVES!!!


Warm-up:
1. Cross-over Symmetry

2. 10 meter shuttles…run back
over the hurdle
knees to chest
figure 4

3 second samson

3. 2 sets of:
5 goblet squats with 3 second hold
5 side lunges (alternating sides r+l=1) with 3 second hold each side

WOD:
1. July… Pull-ups (Strict): Max Reps
…scale as needed. Try to beat your score from last month!

2. Back squat 5-5-5-5-5 reps
Rest a full 3 minutes between sets. Stretch or foam roll as needed.
Alternate with a partner if possible for encouragement and motivation!

Post your 5 loads on the board …one after you complete each set 


Related:
 Back Squat
CrossFit WOD Tips With Rory McKernan


Scaling
Ideally, each set will be as heavy as possible for 5 reps, but newer athletes should start light and slowly add weight as they are comfortable. Beginners use an empty bar or PVC pipe.

Recovery/Stretching:
400 meter recovery walk with pinch grip carry
banded hamstring stretches
death stretch

piriformis stretch
Foam roll

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