January 31, 2013

February 1, 2013

Make-up Day/Team WOD  
January 30, 2013

Thursday, January 31, 2012

Work up to a 1 Rep Max: Overhead Squat (NFT) Complete as many reps as possible in 20 minutes of: Turkish Get-ups 25/35# Complete three 400 Meter Rows (not in succession) during the allotted time period Post-WOD: 90/90 Hip Stretch, 2 each side. Prone Scorpion, 2 each side
January 29, 2013

January 30, 2013

Pre-WOD: Max Dead-hang Pull-ups without letting go of the bar 5Rounds for time 10Deadlifts (@60% 1RM) 4Bar-facing Burpees 1Rope Climb Post-WOD: Single-leg Extension, 2 each side. PVC Pass throughs
January 28, 2013

January 29, 2013

20 Minute AMRAP Ladder: 2 Hand Stand Push-ups, 4 Box Jumps, 8 Sit-ups  2 Hand Stand Push-ups 8 Box Jumps 16 Sit-ups Continue…add 4 Box Jumps and 8 Sit-ups each round. Hand Stand Push-ups stay the same.  Post-WOD: Supine Scorpion, 2 each side. Wall Toe Raises/Calf Stretch       […]
January 28, 2013

Class Time Survey – You are Important!

Thank you to everyone who has already filled out our class time survey at the gym. One of the many awesome characteristics of our TCCF family is our ability to communicate and provide feedback, and we are happy to hear your feedback regarding our class schedule! If you haven’t already, […]
January 27, 2013

January 28, 2012

Pre-WOD: Squat work: squat holds for time Work up to a 1 Rep Max: Squat Snatch 15minute AMRAP Run300 Meters 8Ring Push-ups 8Squats Post-WOD: Death Stretch, 2 each side. PVC Bar work, 2 minutes
January 25, 2013

January 26, 2013

“Tires ‘R Us” Pre-WOD: 5 minutes of Double Under practice WOD: Complete as many rounds as possible in  15 minutes of: 5 Tire Flips 200+/400+ 15 Squats 5 Tire Flips  Run 150 Meters Post-WOD: Supine Scorpion, 2 each side. Wall Toe Raises/Calf Stretch   
January 24, 2013

Friday, January 25

Make-up Day 5:30 PM- CrossFit Dodgeball! Cook-out to follow… BYO beverage, meat to grill, lawn chair, and a side to share.   
January 23, 2013

Thursday, January 24, 2013

Pre-WOD: Run 400 meters warm-up pace “GRACE” 30 Clean and Jerk 95/135# Post-WOD: Run 400 Meters (Mile run…Warrior Dashers?) Single leg extension, 2 each side. Death stretch, 2 each side 
January 22, 2013

Wednesday, January 23, 2013

Five rounds for time of: Run 400 meters 20 Burpees 15 Two-hand dumbbell Bent over row, 50 pounds each (last on 1/24/11, HQ 11/17/12) Post-WOD: Death Stretch, Prone Scorpion  
January 22, 2013

News & Upcoming Events!

Make sure you watch all the way to the end…it’s worth every second of laughter!
January 22, 2013

Paleo Challenge Week 1

January 21, 2013

Tuesday, January 22, 2013

Pre-WOD: Bar triceps stretch Work up to a 1 Rep Max: Front Squat (NFT) 15minute AMRAP 5Pull-ups 40′Bear Crawl 20Wtd. Sit-ups 25/35# Post-WOD: table stretch, wall triceps stretch
January 20, 2013

Monday, January 21, 2013

Pre-WOD: Inch Worms, 30 feet Complete the following: 25 Push Press (@ 60% 1 RM Shoulder Press) 50 Double Unders 5 Rounds for time… Post-WOD:  PVC Shoulder work, 2 min., Wall Toe raises x 10/Calf stretch, 2 each leg  
January 18, 2013

Saturday, January 19, 2013

“Partner Pacer” Complete the following by alternating exercises with a partner: (Partner 1 completes the first exercise, Partner 2 rests, Partner 2 completes the second, Partner 1 rests, etc. Continue through the cycle as many times as possible.) AMRAP in 20 minutes: 12 Sit-Ups 12 Kettlebell Sumo Deadlift High Pulls […]