Monday, May 16, 2016

A 4-Week Bootcamp starts in June! Tell your Friends!
May 15, 2016
Tuesday, May 17, 2016
May 16, 2016

Monday, May 16, 2016




TCCF Annual Island Party ~ Save the Date! Saturday, June 4th!

The Lurong Challenge has begun!
The WODs will be scheduled on Wednesdays for the next 5 weeks!

Let’s do this TCCF! It should be a great experience for all!

The first CPR/AED training class will be held on Friday, June 10th at 6:30 PM.
Classes are limited to 10 people! Please check your calendars and look for a sign-up sheet soon.
When that class is full we will schedule another!
There is no charge for the class but donations are being accepted.
The class is being paid for by a local charity, the Michael Abt Foundation, who also helped us get our AED, so your donations to help offset some of the cost would be appreciated!

Pre-WOD: Run 400 meters + 30 dynamic calf stretches;
3 x (:10 pull-up negatives + :10 front support hold);
10 sit-ups, 10 hip extensions, 10 goblet squats;
Supine Scorpion

Skill: Handstand Walks with Tunnel Spotting,
Handstand Holds, or Wall Walk Holds

Post-WOD: Band-assisted Hamstring/Quad stretches, Foam Roll

AMRAP in 16 minutes…
10 Weighted Sit-ups 25/35#
10 Meter Handstand Walk*
10 Front Squats 95/135#**
100 Meter Sprint

*Scale to :30 Handstand or Wall Walk Hold
**Front squats from the racks…




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