Friday, September 14, 2018

Thursday, September 13, 2018
September 12, 2018
Saturday, September 15, 2018
September 14, 2018

Friday, September 14, 2018

Announcements!

Update: The Hurricane relief box will now be with us until next Thursday, the 20th!
Please join us in our effort to support those in the path of hurricane Florence! We have a box designated for hurricane relief supplies!
 Friends of Melissa’s will be hand-delivering the supplies to the Carolinas once the storm has passed.   Items such as non-perishable foods, pet supplies, hygiene products and toiletries, creature comforts, water , baby food/diapers, etc. will be most helpful!
It’s time for us to shine TCCF!!! Let’s do this!!

The Lurong Challenge begins Monday (9/17)
Click here for more information…
The Kick-off Party for the Lurong Paleo Challenge will be tomorrow, September 15th at 7:00 PM, at Traci and Adam’s House!
Please RSVP by putting YES! by your name on the board!

The Festivus Games Partner Competition is coming up on October 13th!
Check it out at festivusgames.com  Grab a Partner! Registration is still open!
We currently have 24 people (12 teams) from TCCF signed up!

This week: Yoga on Sunday!
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Warm-up
20 meter shuttles:
Over the hurdle
Knee to chest
Figure 4
3 second Samson

Trainer Led warm-up/practice:
The Wall Ball
The Turkish Get-up

WOD
Complete as many rounds as possible in 18 minutes of:
10 Wall Balls
2 Turkish Get-ups (1 right + 1 left)
100 meter Wall Ball + Kettlebell Carry
Use the same Wall Ball and Kettlebell
 throughout the WOD

Women: 14# Wall Ball, 35# Kettlebell
Men: 20# Wall Ball, 50# Kettlebell

Scaling
When choosing your weights today keep intensity in mind. Wall balls should be unbroken, smooth and steady Turkish get-ups, and a fast carry. For the carry, the wall ball is held on top of one shoulder and the kettlebell is carried at your side, farmer carry style. Switch sides as needed…

Beginners:
Complete as many rounds as possible in 12 minutes of:

10 Air squats or wall ball squats 
2 Turkish Get-ups (1 right, 1 left)
100 meter farmer carry

Women: 5-10lb. kettlebell for TGUs, 15-25lb. for farmer carries
Men: 15-25lb. kettlebell for TGUs, 25-35lb. for farmer carries

Recovery/stretching
“Y” stretch
400 meter recovery walk with pinch grip carry
piriformis stretch
foam roll

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