Friday, November 30, 2018

Thursday, November 29, 2018
November 28, 2018
Saturday, December 1, 2018
November 30, 2018

Friday, November 30, 2018

Save the Dates…
Warrior Dash 
1:00 Wave!
February 9, 2019 ~ Clermont, FL

Insane Inflatable 5K ⇒8:30 Heat!
March 16, 2019 ~ Melbourne
Tickets are $39 now but will go up! See Matt B for more info!

Christmas Party ~ Saturday, December 8th! 
7:00 PM ~ <$20 White elephant gift if you want to participate!

Our TOYS FOR TOTS box is back and ready to be filled!
New, unwrapped gifts please…

Happy Holidays to ALL!  Please pick up a TCCF Christmas Ornament as a
Holiday Thank You” from your gym owners!

*******************************
HAPPY BIRTHDAY LETICIA!!!

WOD
Muscle Snatch for load:
1 rep max

5 x 3 Bent Over Rows

Skill Work (Handstand Push-up Focus)
__________________
Muscle Snatch
T-spine series
Sots Press
Pause PVC Muscle Snatch Warm-up
Bent over Row
Pseudo blanche push-ups, planche lean
__________________
Recover/stretching
3-way shoulder on the rig
400 meter run or walk
Foam roll

 

 

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