Wednesday, November 1, 2017

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October 30, 2017
Thursday, November 2, 2017
November 1, 2017

Wednesday, November 1, 2017

Announcements!

The November “16 Club” starts on TODAY!
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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Warm-up:
Run 200 meters
HQ
Dynamic Supine scorpion
Foam Roll

Skill:
The Rope Climb with Jason Khalipa

WOD:
Complete as many rounds as possible in 20 minutes of:
• 2 rope climbs (scale to 12 seated barbell sit-ups, total)
• 10 ring dips
• 20 GHD sit-ups

Legs must be protected for rope climbs!
GHD sit-ups should only be done by experienced CrossFitters!
From HQ: 4/14/16

Recovery/Stretching:
400 meter recovery walk
“Y” stretch
Foam Roll

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