Wednesday, December 27, 2017

Tuesday, December 26, 2017
December 25, 2017
Thursday, December 28, 2017
December 27, 2017

Wednesday, December 27, 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 JumpRope (
⇐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!
A NEW 16 CLUB starts next week!!

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 tomorrow!

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Warm-up:
With a running clock set at 18 minutes, spend 6 minutes on each:
1. Cross-over Symmetry
2. Double-unders 3 x 21/Singles 3 x 42
30 dynamic calf stretches
10 sit-ups
10 Hip extensions
3. :30 bar hang
Piriformis stretch
Supine Scorpion
Foam Roll

Skills:
3 Deadlifts and 3 Hang Cleans…add weight 
→4 sets starting at bar-only

WOD:
21-15-9
Deadlifts 95/135#
Double-unders
Hang Cleans 95/135#
Double-unders
Cash out: 400 meter run

Recovery/Stretching:
400 meter recovery walk with pinch grip carry
Cobra to Child’s Pose
Foam Roll

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