September 11, 2012

Wednesday, September 12th, 2012

1. Complete as many rounds as possible in 2 minutes of: 15 foot rope climbs/10 foot scaled 2. Complete as many rounds as possible in 2 minutes of: Wall ball shots, 10′ target 3. 3-3-3-1-1-1-1 Cleans
September 10, 2012

Tuesday, September 11th, 2012

“Patriot Day” 3rounds for time 9Hand Stand Push-ups 11Pull-ups 400Meter Run
September 10, 2012

Lurong Living Paleo Challenge!

Update 9/19/2012 (Nick): WE DID IT!!! 23 members of TCCF accepted the challenge and registered for the Lurong Living Paleo Challenge!  There is a great buzz happening, and everyone is excited to see how we all transform over the next 9 weeks.  If you’re kicking yourself for not joining I have some […]
September 9, 2012

Monday, September 10th, 2012

Vero Beast WOD #4 For time : 30 box jumps 30 wall balls to a 10′ target 30 hand-release push-ups 30 double-unders (60 singles for scaled) 30 KB swings 30 burpees 30 overhead walking lunges 300 m sprint  
September 7, 2012

Saturday, September 8th, 2012

5rounds for time 15Back Extensions 15Ring Dips 15 Weighted Sit-ups 50′Prowler Push
September 6, 2012

Friday, September 7th, 2012

Make-up Day/ Team WODs at 4:30/5:30  
September 6, 2012

Here’s the Paleo Challenge Proposal!

OK, you have convinced me that you are serious! I am overwhelmed with your response! As many of you know we have had two Paleo Challenges at TCCF in the past year. We have had some great results and we all learned a lot. The challenge has been with consistency […]
September 5, 2012

Thursday, September 6th, 2012

4rounds for time 5Squat Cleans Run400 Meters Watch the Squat Clean Video: “Annie Cleans Heavy”
September 4, 2012

Wednesday, September 5th, 2012

Three rounds, 21-15 and 9 reps, for time of: Deadlift 145/225# Shoulder-to-overhead 75/125#  
September 4, 2012

Vero Beast Update!

The first WOD for Vero Beast is up! Click on the “Vero Beast” Widget on the right hand side of this page to see the link to the blog. Please read the standards and watch the video that Wendy has prepared. She will be posting more WODs each day this week […]
September 3, 2012

Tuesday, September 4th, 2012

15minute AMRAP 20Kettlebell Sumo-deadlift High-pulls 35/50# 15Kettlebell Swings 35/50# 10Kettlebell Goblet Squats 35/50#
September 3, 2012

Paleo Challenge update!

We are up to 15  18 people interested in the Paleo Challenge! My goal is 20! My count is based on the comments on the Paleo Page. Please be sure to leave a comment here. If you told me in person I may not remember!  
September 2, 2012

Monday, September 3rd, 2012

PICK A WOD! Classes: 8:00, 9:00, 4:30, 5:30, 6:30 Don’t forget the Paleo Challenge! Let us know this week if you are interested…click here! 5rounds for time 25Yard Hand Stand Walk 50Squats 10rounds for time 3Weighted Pull-ups 25/45# 5Strict Pull-ups 7Kipping Pull-ups 5rounds for time 50Double unders 1Rope Climb
August 31, 2012

Saturday, September 1st, 2012

18minute AMRAP Run400 Meters 9 Power Cleans 95/135# 9Wall Ball Shots 14/20#
August 31, 2012


Labor Day Hours Morning Classes: 8:00 and 9:00 Evening Classes: 4:30, 5:30, 6:30 Last Call for Vero Beast We are hoping for a great turnout from our TCCF family. All members should consider joining in, whether this is your first week or you have been CrossFitting for years! Click here […]