Monday, August 26, 2019

Friday, August 23, 2019
August 22, 2019
Tuesday, August 27, 2019
August 26, 2019

Monday, August 26, 2019

Announcements!

Coming this week!
New!!! Yoga with Dharmaki! 6:30 PM Friday!

TCCF will be closed next Monday for Labor Day. We will not be doing beach WOD this year… 

Physical Therapy with Brandon, Thursday 5:00-7:00 PM
Sign up on the clipboard by Wednesday!

Mobility with Susie, Thursday @ 5:30 PM
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Coming Events!
Festivus Games ~ September 14th ~ Same-Sex Partners ~ Click Here
Please put your name on the board once you have registered!

Hunt for Hope! September 29 – Registration and Info ~ Click Here

2019 Tunnel to Towers 5K Run & Walk Vero Beach,
September 14, 7:30 AM ~ Click Here

CrossFit Open ~ First reveal, October 10th ~ Click Here
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Reminders…
Remember to do your daily Pull-up Work!
August is Pull-up Month! 
Before or after your WODs do:
3 sets @ 50% of your max, weighted, strict or banded lat pull-downs…
Banded Lat Pull-downs are our new skill to help get you to that first pull-up! Check out Kim and Dharmaki: Video 

Be sure to check off your workouts on the August ATTENDANCE SHEET on the back wall! Set a goal to attend at least 3-4 times a week this month!
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Build to Heavy 10-Rep

Thruster
https://www.youtube.com/watch?v=L219ltL15zk&t=3s

Followed by…

“Sucker Punch”

21-18-15-12-9:
Kettlebell Swing (53/35)
Thrusters (75/55)
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Movement Videos:
Kettlebell Swing
Thruster

 

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