October 22, 2012

Tuesday, October 23rd, 2012

20minute AMRAP Run400 Meters 5 Wall climbs 30Squats
October 21, 2012

Monday, October 22nd, 2012

Lurong Living Paleo Challenge Performance WOD #4 12 Minute AMRAP: Men’s Rx– 30 Burpee Box Jumps (30 in), 30 Over Head Squats at 115 lbs, 30 Toes to Bar, 10 Muscle Ups Men’s Scaled– 30 Burpee Box Jumps (20 in), 30 Over Head Squats at 45 lbs, 60 AbMat Situps, […]
October 21, 2012

New! Steve’s Paleo Kits!

Check out the new item for sale at TCCF. We are now offering Steve’s Paleo Kits at TCCF. Check them out online at http://stevesoriginal.com/. 15% of the purchase of these products goes to help bring CrossFit, nutrition, and personal development to youth across the country. Plus they are a great portable healthy […]
October 19, 2012

Saturday, October 20th, 2012

7rounds for time 7Hang Cleans 135/95# 7Front Squats 135/95# 7Pull-ups
October 18, 2012

Friday, October 19th, 2012

Make-up Day/Team WOD
October 17, 2012

Thursday, October 18th, 2012

5rounds for time 5*Shoulder Press 5*Push Press 5*Push Jerk 50Sit-ups                 *Go up in weight each round. Record weights and sit-up times.
October 17, 2012

CrossFit Games Training

Hey CrossFitters, For those of you interested in registering to participate in the CrossFit Games this Spring we   will be doing some training to prepare. If you regularly RX the workouts and love to compete this might be for you. Speak to Momma WOD for more information.
October 16, 2012

Wednesday, October 17th, 2012

4rounds for time 10Toes to Bar 10Back Extensions 100Meter Farmer’s Carry
October 15, 2012

Tuesday, October 16th, 2012

15minute AMRAP 2Rope Climbs 20Wall Ball Shots 14/20# Run200 Meters
October 13, 2012

Monday, October 15th, 2012

Lurong Paleo Challenge Performance WOD #3 7 Minute Diane Ladder (1,1- 2,2- 3,3….) Total Reps-Men’s Rx- 225 lb Deadlift, Hand Stand Push Ups -Men’s Scaled- 155 lb Deadlift, Hand Release Push Ups-Women’s Rx- 155 lb Deadlift, Hand Stand Push Ups -Women’s Scaled- 105 Deadlift, Hand Release Push UpsMovement Standards = […]
October 12, 2012

Saturday, October 13th, 2012

20minute AMRAP 10Med Ball Cleans 14/20# 20Walking Lunge Steps 10Tire Flips 200Meter Run
October 11, 2012

Friday, October 12th, 2012

Make-up Day/Team WOD
October 10, 2012

Thursday, October 11th, 2012

“DT”, In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. 5rounds for time 12Deadlifts 110/155# 9Hang Power Cleans 110/155# […]
October 9, 2012

Wednesday, October 10th, 2012

5rounds for time 100′Broad Jump- (3 Burpees after 5) 30Double Unders
October 8, 2012

Tuesday, October 9th, 2012

15Sets 1Power snatch 5Overhead Squats Work with a partner. Start light and add weight. Run 400 Meters when finished…