Monday, June 27, 2016

Saturday, June 25, 2016
June 24, 2016
The Annual TCCF 4th of July Parade Event!
June 26, 2016

Monday, June 27, 2016

Tunnel Spotting at TCCF!

Tunnel Spotting! Way to go TCCF!


4th of July info:
Parade Float Decorating ~ Sunday 7/3 at 7:00 PM (at the box)
Parade: 8:30 AM 7/4 ~ Meet at the Box at 7:45

4th of July 5K Run registration forms are available on the table…
Wear your TCCF T-Shirt and Represent!

Swimming groups ~ more info after the 4th

Planning a Summer Vacation? Be sure to send us pictures of yourself doing something CrossFit-ish!

Pre-WOD: 20 meters each: walking lunges, knee hugs, bear crawl;
10 each: PVC pipe pass throughs, pull-ups, ring dips;
Samson stretch, Prone scorpion 

Skills:¬†Hand Stand Walk Practice with “Tunnel Spotting”
Butterfly chest to bar pull-ups

Post-WOD: Band-assisted hamstring/quad stretches, foam roll

5 Rounds for time…
10 Chest to Bar Pull-ups*
10 meter Hand Stand Walk**
30 Meters Walking lunges

*Scale to jumping Chest to Bar – 6′ above head if possible
**Scale to 2 x :20 handstand holds or 2 x :30 plank holds



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