Wednesday, October 11, 2017

Tuesday, October 10, 2017
October 9, 2017
Thursday, October 12, 2017
October 11, 2017

Wednesday, October 11, 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 you 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 on 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!
*****************************************************

Warm-up:
HQ 
Supine Scorpion
Foam Roll

Skill:
The Clean and Jerk
Spend 5 minutes warming up on this movement…

WOD (start by :25)
Clean and Jerk 1-1-1-1-1-1
With a 20 minute running clock work up to your 1 rep max!
Followed by:
Run 400 Meters for time
rest
Run 400 Meters for time

Recovery/Stretching:
400 meter 
recovery walk with pinch grip carry
Calf on a kettlebell
Foam Roll

Leave a Reply

Your email address will not be published. Required fields are marked *