Wednesday, December 6, 2017

Tuesday, December 5, 2017
December 4, 2017
Thursday, December 7, 2017
December 6, 2017

Wednesday, December 6, 2017

Announcements!

Our Christmas Ornaments are here! Please take an ornament as a thank you to all of our members for another great year at TCCF!

Thinking you might need a challenge to start off the New Year?
Athlete registration for the Lurong “Resolution” Challenge is open!
There are prizes for early registrations! Click here for more info ←
Earlybird pricing is available through 12/28…
Challenge dates are January 15 – February 18 (5 weeks)

Our Toys for Tots collection continues!
Here is another awesome opportunity for us to shine as a CrossFit Family!
→Box #2 is here! The deadline for donations is Saturday, December 16th!


Christmas Party at Ron and Sue’s ~ December 16th @ 7:00 PM
Bring a dish to share if you can – this is optional… bringing yourself and sharing the holidays with your CrossFit Family is most important!
White Elephant Gift Exchange (if you want to participate) – under $20

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Warm-up:
Row 20 Calories

“Y” stretch
10 each:
Push-ups
V-ups
Hip extensions

Dynamic Supine Scorpion
Foam Roll

Skills:
1. Holds with Shoulder touches
2. The Dumbbell Floor Press
…Warm up in small sets to your working weight
…Dumbbells 
should remain parallel to the body throughout the movement

WOD:
7 Rounds for time…
10 Calorie Row
15 Dumbbell Floor Presses 25/35#
:30 Handstand hold with shoulder taps

Scale handstand holds to box handstand holds,
Downward dog holds, or high plank holds
Shoulder touches with each!

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

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